26. Eat a solid breakfast with a good amount (10-15 grams) of protein, in addtion to complex carbohydrates—this combo will keep you satisfied until lunch.

27. Eat a lunch of water packed tuna, olive-oil packed canned sardines, or mackerel with whole grain crackers and a crunchy apple for healthy omega-3s, protein, and lots of fiber.

28. Use cottage cheese in place of ricotta in lasagna to lower saturated fat, and in place of sour cream in blended vegetable dips with crudités.

29. Recent research shows that fat-soluble vitamins (including vitamin A, vitamin K, as well as beta carotene, lycopene, and all the carotenoids) are better assimilated and absorbed by your body when a small amount of healthy fat is eaten in the same meal. Drizzle a teaspoon of extra virgin olive oil over your salad or steamed vegetables, even if you're not using dressing or another sauce, or eat your fresh fruits with nut butters.

30. Add grated carrot and zucchini to your meatloaf and meatball recipes for extra veggies, vitamins, fiber, and flavor.

31. Opt for hummus or peanut butter on toast for added protein and healthier fats.

32. Make your kids' own popsicles with unsweetened fruit juice and fruit, or blend yogurt with fruit juice for a creamier version. You'll make back the money you spent on the molds in a matter of weeks!

33. Don't deprive yourself of foods that you love. If you're obsessed with the oatmeal-maple scones at your nearby coffee shop, allow yourself to have one once a month, or share with a friend. Deprivation can lead to overeating.

34. You've heard it a million times, but once more won't hurt: Drink lots of water. Oftentimes when we think we are hungry, we are actually slightly dehydrated. Check here for recommendations for the optimal amount for you.

35. Take time to chew your food thoroughly. Eating at a slower pace will help your body know when it's really "full," and you'll digest your food better as well.

36. Switch from beef burgers to turkey burgers mixed with oatmeal. You'll cut the fat and add whole grains to your meal.

37. Sauté onions, mushrooms, and a handful of spinach leaves, and add them to your scrambled eggs, for a quick Veggie Scramble good for any meal of the day.

38. Flavored yogurts tend to be very high in added sugar – often about 5 teaspoons per cup! Buy plain instead, and add your own fruit, granola, or even a spoonful of jam or maple syrup.

39. Love Italian sausage? Buying chicken sausage instead of pork can cut the calories almost in half, and the saturated fat by about two-thirds – without losing out on flavor.

40. Balance your calories over a week. If you've had a day of heavy eating, eat lightly the next day. 

41. Libations such as beer, wine, and liquor have more calories than you might expect. Cutting back on your alcohol intake is not only good for your health overall, but also your waistline.

42. When filling your plate, make half of it vegetables, one quarter grains (preferably whole) and one quarter protein. Increasing your vegetable intake is one of the easiest ways to improve your eating habits.

44. Use whole wheat flour tortillas in place of white for wraps, burritos, and quesadillas—they have a wonderful flavor and will increase your whole grain intake.

45. Eat fish or seafood 1-2 times a week, and choose baked, steamed, grilled, or poached preparations over fried.

46. If you're new to cooking and eating lots of vegetables, it can be overwhelming for you to make changes. Try picking an unfamiliar vegetable once a month, and build a meal around it. Soon your repertoire will be vast! 

47. Choose "natural" brands of nut butters when shopping. They don't have the added sugar and hydrogenated oils that "regular" versions do. In fact, peanut oil has a similar effect of lowering "bad" LDL cholesterol as olive oil does.

48. Most deli meats are loaded with sodium, and some have other additives. Opt for lower-salt versions, naturally processed versions, or make that sandwich filling a "sometimes" option.

49. Load up your baked potatoes, eggs, soups, and beans with fresh or jarred salsa. It's a great way to add flavor and lots of extra veggies.

50. Munch on mucho berries in the summer months when they are freshest and most inexpensive. Freeze batches for use in baking and smoothie-making in the winter months.

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