Tip 1 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 2 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 3 : Don�t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 4 : Nuts are a good source of protein but high in Calories. Keep portions small�1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 5 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 6 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 7 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 8 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 9 : Don�t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 10 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.