Tip 1 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 2 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 3 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 4 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 5 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 6 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 7 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 8 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 10 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.