Tip 1 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 2 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 3 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

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

Tip 5 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 6 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 7 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 9 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 10 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.