Tip 1 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 2 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 3 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 4 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 5 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 6 : 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 7 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 8 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 9 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 10 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.