Tip 1 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 2 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 3 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 4 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 5 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 6 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 7 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 8 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 9 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 10 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.