Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 2 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 3 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

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 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 6 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 7 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 8 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 9 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 10 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.