Tip 1 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 2 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 3 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 4 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 5 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 6 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 7 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 8 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 9 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 10 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.