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 your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 3 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 4 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 5 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 6 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 7 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 8 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 9 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 10 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.