Tip 1 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 2 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 3 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 4 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 5 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 6 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 7 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 8 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 9 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 10 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.