Tip 1 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 2 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 3 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 4 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 5 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 6 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 7 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 8 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 9 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 10 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.