Tip 1 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 2 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 3 : Search for recipes online to make some of your favorite vegetables.

Tip 4 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!

Tip 5 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 6 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 7 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 8 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 9 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 10 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.