Tip 1 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 2 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

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 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 5 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 6 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 7 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 8 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 9 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 10 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.