Tip 1 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 2 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 3 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 4 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 5 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 6 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 7 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 8 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 9 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 10 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.