Tip 1 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 2 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 3 : 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 4 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 5 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 6 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 7 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 8 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 9 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 10 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.