Tip 1 : 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 2 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 3 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 7 : 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 8 : Vary your veggies by adding a new vegetable to a different meal each day.

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 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.