Tip 1 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 2 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 3 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 4 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

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 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 7 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 8 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 9 : 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 10 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.