Tip 1 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

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

Tip 3 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

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

Tip 5 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 6 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 7 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 8 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 9 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 10 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!