Tip 1 : 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.

Tip 2 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 3 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 4 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 5 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 6 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and saut� for a quick, easy stir-fry meal.

Tip 7 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 8 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 9 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, � cup beans, 1 egg, 1 T. peanut butter, or � oz nuts or seeds.

Tip 10 : Don�t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.