Tip 1 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 2 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 3 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 4 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 5 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 6 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 7 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 8 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 9 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 10 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.