Tip 1 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 2 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 3 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 4 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 5 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 6 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 7 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 8 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 9 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 10 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.