Tip 1 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 2 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 3 : Tuna and a few whole wheat crackers make a great snack.

Tip 4 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 5 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 6 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 7 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 8 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 9 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 10 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.