Tip 1 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 2 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 3 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 4 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 5 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 6 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 7 : Get your whole grains by adding brown rice to soup for a hearty meal.

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 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 10 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.