Tip 1 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 2 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 3 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 4 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 5 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 6 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 7 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 8 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 9 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 10 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.