Tip 1 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 2 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 3 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 4 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 5 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 6 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 7 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 8 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 9 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 10 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.