Tip 1 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 2 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 3 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 4 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 5 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 6 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 7 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 8 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 9 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 10 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.