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

Tip 2 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 3 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 4 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 5 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 6 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 7 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 8 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 9 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 10 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.