Tip 1 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 2 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 3 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 4 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 5 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 6 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 7 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 8 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 9 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 10 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.