Tip 1 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 3 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 4 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 5 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 6 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 7 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 8 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 9 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 10 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.