Tip 1 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 3 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 4 : Make croutons from whole-grain bread to use in salads.

Tip 5 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 6 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 7 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 8 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 9 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 10 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.