Tip 1 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 2 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 3 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 4 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 5 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 6 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 7 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 8 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 9 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 10 : Add your favorite seafood to a salad or make a seafood omelet.