Tip 1 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 2 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 3 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 4 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 5 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 6 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 7 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 8 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 9 : What�s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 10 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).