Tip 1 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 2 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 3 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 4 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 5 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 6 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 7 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 8 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 9 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 10 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.