Tip 1 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 2 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 3 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 4 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 5 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 6 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 7 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 8 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 9 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 10 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.