Tip 1 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 2 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 3 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 4 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 5 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 6 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 7 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 9 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 10 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.