Tip 1 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 2 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 3 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 4 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

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

Tip 7 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 8 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 9 : 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 10 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.