When the mercury rises, get out of the kitchen or spend as little time there as possible! Here are some tips to help you beat the heat and make summer eating a breeze.

Make Meal Time Family Time — Family meals are a great time to catch up and make sure kids' summer eating is on track. Move outside, have a picnic, keep it simple... while still making it family meal time. Plan ahead and aim for a family meal at least a few days a week.

Marinate, Marinate, Marinate — From lemon-pepper to sesame ginger, stock your pantry with a variety of marinades available in the supermarket aisle. Portion lean cuts of meat in re-sealable, zipper-lock bags, add your favorite marinade, refrigerate overnight and freeze. Be sure to clearly mark and date each bag. Just thaw, grill, and serve with a salad and side dish. Prepare kebobs made with summer vegetables or slice for wraps or sandwiches.

Stock the Kitchen for Easy Meals — Have foods in the pantry that you can turn to for meals in minutes. Keep a variety of pre-shredded and sliced cheeses, plain yogurt and lowfat sour cream, fresh vegetables, ready-to-eat salads, tortillas, fresh fruit, eggs, milk and flavored milk in the fridge. Stock the freezer with marinated meats, frozen vegetables, pastas, waffles, pizza shells and frozen yogurt.

Use the Microwave — It won't overheat the kitchen. Use it to bake potatoes, cook veggies and side dishes, reheat leftovers and even cook main dishes. Check microwave cookbooks for new recipes. Also, take full advantage of slow cookers, bread makers, rice cookers and roasters!

Cook Once, Eat Two or Three Times — Add extra chicken breasts to the grill. Later in the week serve Caesar salad with grilled chicken, whole-grain bread and fruit, or fajitas with grilled veggies and a side of Spanish rice topped with shredded cheese. When you use the stove or oven, cook early in the day. Make an extra lasagna or banana bread to freeze, thaw and heat later. Double up when cooking pastas and rice; store extra in zipper-lock bag for salads or side dishes. (Use within 2 to 3 days.)

Grill Veggies — Cut fresh, seasonal veggies into similar-size pieces and place on a large piece of heavy-duty aluminum foil, double thickness. Drizzle with melted butter and sprinkle with your favorite herbs. Close foil in a tent, double sealing the top and sides. Grill for about 20 minutes or until the vegetables are tender.

Sandwich It — From good 'ol PB&J to gourmet wraps, sandwiches are easy and pack plenty of nutrition. Roll leftover cold rice tossed with cut, fresh veggies, shredded cheese, chicken and lowfat dressing in a tortilla and serve it with ice-cold milk. Layer grilled chicken, mild provolone and roasted vegetables on foccicia or crusty French bread. Keep plenty of extra-lean burgers in the freezer for a "build-your-own cheeseburger" dinner.