Tip 1 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 2 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 3 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 4 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 5 : 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 6 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 7 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 8 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 9 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 10 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.