Tip 1 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

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

Tip 3 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 4 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 5 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 6 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 7 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 8 : 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 9 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 10 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.