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Tip 1 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 2 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 3 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 4 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 5 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 6 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 7 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 8 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 9 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 10 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.