Tip 1 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 2 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 3 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.

Tip 4 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 5 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 6 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 7 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 8 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 9 : 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 10 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.