Tip 1 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 2 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 3 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 4 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 5 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 6 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 7 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 8 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 9 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 10 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.