Tip 1 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 2 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 3 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 4 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 5 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 6 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 7 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 8 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 9 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 10 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.