Any suggestions?

I need to build up a PIC power supply with the following requirements.

12 volts DC in - fixed (not a battery)
7 to 10 volts DC variable output @ approx. 1 amp
5 volts fixed @ 200 mA

Was thinking about LDO types of regulators, and would like the regulators to
be efficient enough not require a heat sink.

Can anyone recommend their favorite part number(s)?

Also, would it be better to run the 5 volt regulator off the variable 7 to
10 volt regulator, or from the 12 volts?

Thanks !!  ( sorry if this is a little off topic? )

David