Tip 1 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 2 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 3 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 4 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 5 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

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

Tip 7 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 8 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 9 : Looking for a new way to eat Brussels sprouts? They can be boiled, saut�ed, or oven roasted to go along with any meal.

Tip 10 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.