Tip 1 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 2 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 3 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 4 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 5 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 6 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 7 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 8 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 9 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Get your whole grains by adding brown rice to soup for a hearty meal.