Almost everyone has a goal to eat more healthfully, and most of us struggle with doing so in thinking that we will be subjected to an extremely boring diet. Add that to the summer months of parties, cookouts and outdoor dining, it seems nearly impossible to keep our waistlines and health in check. However, there are dozens of recipe and ordering "tricks" that I have discovered to help thwart this from happening.

There are literally thousands of tips but I am just going to share my favorites:

• Whole wheat flour for white flour: In virtually any baked good, replacing white flour with whole wheat adds additional nutrients, flavor, and texture. Whole wheat also provides an extra fiber, which aids in digestion and leaves you feeling fuller longer.

• Lettuce leaves for tortilla wraps: This swap clearly forgoes the carbs for fresh lettuce. It is an easy and cheap is a fun switch that can lighten up any wrap.

• White-meat, skinless poultry for dark-meat: And the white meat is the clear winner-lower in calories and fat, higher in protein and iron.

• Ground Turkey for ground beef: Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories.

• Veggies for chips or bread with hummus: Veggies are higher in vitamins and water, lower in carbs.

• Plain Greek yogurt with fresh fruit for flavored yogurt: Pre-flavored yogurts come packed with extra sugar. Check out how many grams of sugar on the back of the container!! Add fresh fruit or stevia to plain yogurt for a hint of sweetness.

• Arugula, romaine, spinach, and/or kale for iceberg lettuce. Greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants.

• Nuts or seeds for croutons (in salads). Every salad needs that extra crunch. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some slivered almonds, pecans or sunflower seeds.

• Low-fat cottage cheese for sour cream: Cottage cheese is loaded with protein without the fat, and you still get the creaminess and also a little more texture.

Dining Out Tips: (My server friends just LOVE me when I make substitutions. . . )

• Order no or light on the cheese, croutons, bacon, etc. on salads and get the dressing on the side so you can control how much you want.

• Order steamed and grilled whenever possible instead of fried.

• Order a veggie-heavy meal such as stir-fry or an omelet with tons of veggies.

• Split an entrée and get a small salad before the meal.

• Plan to take home half of the meal in a to go box.

• Avoid cream based sauces and opt for tomato sauce on pasta.

• Steer clear of buffets!

• Go for lighter options for appetizers such as bruschetta and shrimp cocktail instead of onion rings and nachos.

I could write on forever but I think I will stop here as I am guessing you get the picture. Hope some of these help and see you in two weeks!