Tip 1 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 2 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 3 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 4 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 5 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 6 : Tuna and a few whole wheat crackers make a great snack.

Tip 7 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 8 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 9 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 10 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.