Tip 1 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 2 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 3 : Nuts are a good source of protein but high in Calories. Keep portions small�1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 4 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 5 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 6 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 7 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 8 : Even if you don�t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don�t transfer.

Tip 9 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 10 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.