Tip 1 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 2 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 3 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

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

Tip 6 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 7 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 8 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 9 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 10 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.