Tip 1 : Tuna and a few whole wheat crackers make a great snack.

Tip 2 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 3 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 4 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 5 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 6 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 7 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 8 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 9 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 10 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.