Tip 1 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 2 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 3 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 4 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 5 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 6 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 7 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 8 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 9 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 10 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.