Tip 1 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 2 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 3 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 4 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 5 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 6 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 7 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 8 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 9 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 10 : 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.