Tip 1 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 2 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 3 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 4 : 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 5 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 6 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 7 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 8 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 9 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 10 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?