Tip 1 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 2 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 3 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 4 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 5 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 6 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 7 : Nuts are a good source of protein but high in Calories. Keep portions small�1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 8 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 9 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 10 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.