Tip 1 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 2 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 3 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 4 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 6 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 7 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 8 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 9 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 10 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.