Tip 1 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 2 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 3 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 4 : Make croutons from whole-grain bread to use in salads.

Tip 5 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 6 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

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

Tip 8 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 9 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 10 : Eat fruit as a between-meal snack instead of other high-Calorie foods.