» "Yo, go for yogurt -- as a snack or with a meal "

"Although maybe not a ""magic pill,"" yogurt packs a power punch against a number of health conditions -- if you get the right kind. For the greatest health benefit without all the sugar, go for plain, low-fat varieties and add your own fresh fruit. "

» Added nutrition

"For extra protein and fiber, add edamame (green soybeans in the pod) to your favorite chicken or tuna salad recipe. It will also stretch the recipe and make more servings. "

» An egg a day may be OK

"Eggs sometimes get a bad rap, but they have many redeeming qualities. Research has actually shown that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults. "

» Cost-saving ideas: Meatless meals that pack a high-protein punch

"There are lots of nutritious reasons to love beans, lentils, peas, and soybeans. "

» Egg essentials: Making sense of the scrambled information

"One egg has 13 essential nutrients - including protein, choline, folate, iron, and zinc - all for 70 calories. Eggs, with 6 grams of protein each, may help you to feel full longer and stay energized. "

» Egg-cellent information

"Store eggs on a shelf inside the refrigerator where the temperature is cooler -- not in the door. Hard-boiled eggs do not keep as well as raw eggs, and like any protein should not be kept out of the refrigerator longer than two hours. "

» Healthy seafood 101 UPDATED!

"Eating seafood is a delicious way to obtain high-quality protein and omega-3 fatty acids, while avoiding high levels of cholesterol, fat, and calories. "

» Help for heartburn

"Place 6- to 9-inch blocks under the legs at your head of your bed to raise it. Try to eat at least two to three hours before lying down. Avoid overeating. If you're overweight, lose weight. Eat low-fat, high-protein foods. If you smoke, quit. "

» Jump start your day

"Include at least one ounce of protein (eggs, cheese, yogurt, lean beef, poultry, or fish) and a complex carbohydrate like fruit or 100% whole-grain cereal or bread in your morning meal. "

» Protein's power -- Quality over quantity

"Most Americans eat enough protein, and some (OK, many) eat more than they need. The protein problem most of us face isn't so much about quantity; it's about quality. "

» Refuel with 100-calorie snacks

"A small snack that combines protein with a nutritious, high-fiber carbohydrate like a fruit or vegetable or a whole-wheat cracker will help keep your blood sugar stable and boost your energy between meals. "

» Say cheese

"Whether you choose Cheddar, go for Gouda, or usually select Swiss, eating cheese can fit into almost any eating plan. Cheese is a source of calcium, phosphorus, zinc, vitamin A, and protein. "

» Snacks vs. sweets

"The dictionary defines a snack as a ""light meal,"" and that's the best way to think of it. You probably wouldn't eat cookies for a meal, so don't eat them for snacks. "

» Stock your pantry with these power foods

"1. Non-meat sources of protein such as beans, lentils, and other legumes 2. Peanut butter is another quick protein source and can be spread on apples and celery as well as breads and crackers "

» The big deal about breakfast

"A healthy breakfast prepares both your body and mind for the long day ahead. Not only does a vitamin-packed breakfast get your metabolism going, so you can burn calories more quickly during the day, but it's also linked to improved brain function. "

» The mighty bean

"Meatless meals that pack a high-protein punch. There are lots of nutritious reasons to love beans, lentils, peas, and soy beans. "