Tip 1 : Tuna and a few whole wheat crackers make a great snack.

Tip 2 : 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 3 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 4 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 5 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 6 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 7 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 8 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 9 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 10 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.