Tip 1 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 3 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 4 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 5 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 6 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 7 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 8 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 9 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 10 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.