Tip 1 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 2 : 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 3 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 4 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 5 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 6 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 7 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 8 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 9 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 10 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.