Tip 1 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 2 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 3 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 4 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 5 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 6 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 7 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 8 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 9 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 10 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.