Tip 1 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 2 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Vary the fruits you choose to get a wider range of nutrients.

Tip 5 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 6 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 7 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 8 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 9 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 10 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.