Tip 1 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 2 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 3 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 4 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 5 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

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 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 8 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 9 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 10 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.