Tip 1 : Look for the following whole grains listed first on the label�s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 2 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 3 : 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 4 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 5 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 6 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 7 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 8 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 9 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 10 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.