Tip 1 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 2 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 3 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 4 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 5 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 6 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 7 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 8 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 9 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 10 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.