Tip 1 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 2 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 3 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 4 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 5 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 6 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 7 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 8 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 9 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 10 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.