Tip 1 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 2 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 3 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 4 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 5 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 6 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 7 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 8 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 9 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 10 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.