Tip 1 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 2 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 3 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 4 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 5 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 6 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 7 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 8 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 9 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 10 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.