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Use nonstick cooking spray instead of oil or butter to coat pans before cooking.

Trim all visible fat from meat and poultry. If this task seems a little daunting, have your store's butcher do it for you. This is

usually a free service.

Drain fat from cooked meats.

Try chicken or turkey sausage and bacon.

Have at least one meatless meal a week.

Up the ante on complex carbohydrates by eating more beans and whole grains.

Substitute fat free dairy products for full fat ones.

Oven fry potatoes instead of deep-frying.

Use mashed pinto beans to moisten and extend ground meats for burgers and meatloaf.

Use chicken stock in sauces or as a braising liquid to add flavor.

Use herbs, spices, chutneys, and salsas to jazz up your meals.

When baking, replace some of the fat with applesauce, pureed prunes (small jars of baby food work well), or nonfat yogurt.

Reduced fat or fat-free cheese can be substituted for full fat ones, or use a very small amount of a more intensely flavored one like a sharp cheddar or parmesan.

Top cakes or other desserts with fresh fruit instead of icing.

from Susan/Doug&DinksDelights