Tip 1 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 2 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 3 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 4 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 5 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 6 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

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

Tip 8 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 9 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 10 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.