Sugars, total Rich Foods

Tip 1 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 2 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 3 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 4 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 5 : 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 6 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 7 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 8 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 9 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 10 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.