Tip 1 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 2 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 3 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 4 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 5 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 6 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 7 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 8 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 9 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 10 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.