Tip 1 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 2 : Bring a healthy option to a summer celebration. Offer hot, grilled fruit kabobs or cold and colorful cantaloupe and honeydew skewers.

Tip 3 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 4 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 5 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 6 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 7 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 8 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 9 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 10 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.