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 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 3 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 6 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 7 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 8 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 9 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 10 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.