Tip 1 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 2 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 3 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 4 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 5 : Make croutons from whole-grain bread to use in salads.

Tip 6 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 7 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 8 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 9 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 10 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.