Tip 1 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 2 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 3 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 4 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 5 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 6 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 7 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

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 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 10 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.