Tip 1 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 2 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 3 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 4 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 5 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 6 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 7 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 8 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 9 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 10 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.