Tip 1 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 2 : 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 3 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 4 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 5 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 6 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 7 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 8 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 9 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 10 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.