Tip 1 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 2 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 3 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 4 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 5 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 6 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 7 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

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 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 10 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.