Tip 1 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 2 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 3 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 4 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 5 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 6 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 7 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 8 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 9 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 10 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.