Tip 1 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 2 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 3 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 4 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 5 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 6 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 7 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 8 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 9 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 10 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).