Tip 1 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 2 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 3 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 4 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 5 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 6 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 7 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 8 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 9 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 10 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.