Tip 1 : 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 2 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 3 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 4 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 5 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 6 : 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 7 : Search for recipes online to make some of your favorite vegetables.

Tip 8 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 9 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 10 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.