Tip 1 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 2 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 3 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 4 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 5 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 6 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 7 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 8 : 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 9 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 10 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.