Tip 1 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 2 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 3 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 4 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 5 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 6 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 7 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 8 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 9 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 10 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.