Tip 1 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 2 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 3 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 4 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 5 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 6 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 7 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 9 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 10 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.