Folate, total Rich Foods

Tip 1 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 2 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 3 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 4 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 5 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 6 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 7 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 8 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 10 : Vary your veggies by including celery, lima beans, or squash in your meals.