Tip 1 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 2 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 3 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 4 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 5 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 6 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 7 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 8 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 9 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 10 : Tuna and a few whole wheat crackers make a great snack.