Tip 1 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 2 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 3 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 4 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 5 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 6 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 7 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 8 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 9 : Impress your guests and make a vegetable soufflé. Look online for ways to make corn, broccoli, or sweet potato soufflé.

Tip 10 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.