Tip 1 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

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

Tip 3 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 4 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 5 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 6 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 7 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 8 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 9 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 10 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.