Tip 1 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 2 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 3 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 5 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 6 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 7 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 8 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 9 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 10 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.