Tip 1 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 2 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 3 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 4 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 5 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 6 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 7 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 8 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 9 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 10 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.