Tip 1 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 2 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 3 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 4 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 5 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 6 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 7 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 8 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 9 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 10 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.