Tip 1 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 2 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 3 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 4 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 5 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 6 : 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 7 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 8 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 9 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.