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 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 3 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 4 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 5 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 6 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 7 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 8 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 9 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 10 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.