Tip 1 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 2 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 3 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 4 : 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 5 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 6 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 7 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 8 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 9 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 10 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.