Tip 1 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

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 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 4 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 5 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 6 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 7 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 8 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 9 : Search for recipes online to make some of your favorite vegetables.

Tip 10 : Add tuna or shrimp to your salad for a seafood twist!