Tip 1 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 2 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 3 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 4 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 5 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 6 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 7 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.

Tip 8 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 9 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 10 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.