Tip 1 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 2 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 3 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 4 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 5 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 6 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 7 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 8 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 9 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 10 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!