Tip 1 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 2 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 3 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 4 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 5 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 6 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 7 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 8 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 9 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 10 : 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.