Tip 1 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 2 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the �planned-over� meat.

Tip 3 : Just because bread is brown, doesn�t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 4 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 6 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 7 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 8 : Looking for a new way to eat Brussels sprouts? They can be boiled, saut�ed, or oven roasted to go along with any meal.

Tip 9 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.