Tip 1 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 2 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 3 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 4 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 5 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 6 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 7 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 8 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 9 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 10 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.