Tip 1 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 2 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 3 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 4 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.

Tip 5 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 6 : Bring a healthy option to a summer celebration. Offer hot, grilled fruit kabobs or cold and colorful cantaloupe and honeydew skewers.

Tip 7 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 8 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 9 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 10 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.