Tip 1 : Most people need from 5 to 7 ounces of protein foods a day. Check to see �What counts as an ounce� in the Protein Foods Group.

Tip 2 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 3 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 4 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 5 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 6 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 7 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 8 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 9 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 10 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.