Tip 1 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 2 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 3 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 4 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 5 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 6 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 7 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 8 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 9 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 10 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.