Tip 1 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 2 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 3 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 4 : 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 5 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 6 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 7 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 8 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 9 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 10 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.