Tip 1 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 2 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 3 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.

Tip 4 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 5 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 6 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 7 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 8 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 9 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 10 : To get calcium at lunch, use low-fat cheese on your sandwich.