Tip 1 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 2 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 3 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 4 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 5 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 6 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 7 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 8 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 9 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.