Tip 1 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 2 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 3 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 4 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 5 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 6 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 7 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 8 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 9 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 10 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.