The Department of Agriculture has updated its online dietary tools since releasing a new version of the Food Guide Pyramid a year ago.

At ChooseMyPlate.gov/, you can create your ideal eating plan, track your progress and find expanded tips on getting started toward a healthy diet, including these:

• Make half your grains whole. Start eating some whole-wheat bread or brown rice instead of white. Look for food labels that include these types of words first on the list of ingredients: Brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat, wild rice. Add whole-grain flour or oatmeal when making cookies or other baked goods.
• Vary your veggies. Instead of canned green beans, try veggie kabobs, stir-fry or a salad with fun ingredients to keep from getting bored. Shred carrots or zucchini into meatloaf, casseroles, breads and muffins.
• Focus on fruit. For a change, snack on dried fruit instead of chips and candy or try dipping your strawberries in yogurt.
• Get your calcium-rich foods. Besides milk, yogurt and pudding, eat salmon, oatmeal and turnip greens.
• Go lean with protein. Fish, beans and nuts are good sources, along with skinless chicken and sirloin.
• Find your balance between food and physical activity. If working out in a gym bores you, walk with a friend or take the stairs at work instead of the elevator. For golfers, carry your clubs or use a pull cart instead of riding. Mix up your exercise activities to keep them exciting.
• Go healthier when eating out. Instead of colas and sugar-heavy drinks, order a glass of water, fat-free or low-fat milk, unsweetened tea or other drinks without added sugars.