Tip 1 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 2 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 3 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 4 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 5 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 6 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 7 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 8 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 9 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 10 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.