Tip 1 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 2 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 3 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 4 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 5 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

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 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 8 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 9 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.