Tip 1 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 2 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 3 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 4 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 5 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 6 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 7 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 8 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 9 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 10 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.