Tip 1 : Tuna and a few whole wheat crackers make a great snack.

Tip 2 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 3 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 4 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 5 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 6 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 7 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 8 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 9 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 10 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.