Tip 1 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 2 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 3 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 4 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 5 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 6 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 7 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 8 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 9 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 10 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.