Tip 1 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 2 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

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

Tip 4 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 5 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 6 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 7 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 8 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 9 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 10 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.