Tip 1 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 2 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 3 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 4 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 5 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 7 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 8 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 9 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 10 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.