Tip 1 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 2 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 3 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

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

Tip 5 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 6 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 7 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 8 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 9 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 10 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).