Tip 1 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 2 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 3 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 4 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 5 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 7 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 8 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

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

Tip 10 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.