Tip 1 : 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 2 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 3 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 4 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 5 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 6 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 7 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 8 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 9 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 10 : Top your salad with a hard cooked egg to add protein and other nutrients.