Tip 1 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 2 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 3 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 4 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 5 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 6 : 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 7 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 8 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 9 : Make croutons from whole-grain bread to use in salads.

Tip 10 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.