Tip 1 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 2 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 3 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 4 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 5 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 6 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 7 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 8 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 9 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 10 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.