Tip 1 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 2 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 3 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 4 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 5 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 6 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 7 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 8 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 9 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 10 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.