Tip 1 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 2 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 3 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 4 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 5 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 6 : Eat seasonally! Checking what fruits are in season in your area can help save money.

Tip 7 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 8 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 9 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 10 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?