Tip 1 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 2 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 3 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 4 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 5 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 6 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 7 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 8 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 9 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 10 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.