Tip 1 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 2 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 3 : 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 4 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 5 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 6 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 7 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 8 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 9 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 10 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.