Substitute 2 egg whites for 1 egg, or use egg substitute
Use more
vegetables and grains and less meat in recipe
Use soy-based product
to replace part of meat eg. tofu
Use nonfat milk products instead
of whole milk
Reduce Fat Content
Use reduced calorie mayonnaise and salad
dressing
Blend cottage cheese or yogurt with milk for sour cream
topping
Replace regular whipping cream with low-cal topping or
yogurt
Remove visible fat from meat and skin from poultry before
cooking
Decrease oil in marinades and salad dressing; increase
vinegar, water and seasonings
Use foods canned in their own juice
or water
De-fat meat drippings by refrigerating and skimming fat
off the top
Decrease the amount of fat used in baked goods by 1/3
to 1/2 and increase fluids called for to reach desired consistency.
Cheese that is finely grated or thinly sliced goes further
Pour
some of the fat off the top of "natural" peanut butters
Reduce Sodium Content
Use low-salt or no-salt-added products
Increase your use of herbs and spices in place of salt in recipes
Use fresh foods whenever possible in place of canned or processed
(soup mixes, cured meats etc) or rinse canned foods (tuna) with water
Do not add salt to water when cooking pasta or other foods
Reduce Sugar Content
Decrease the amount of sugar called for in
traditional recipes by at least 1/3; substitute fruit juices, nectars
or pureed fruits.
Use fruit canned in water or fruit juice
Use
non caloric sweeteners if needed to increase the sweetness of a
recipe without added calories. (Most baked desserts require at least
3/4 tsp. sugar per serving to achieve a desirable flavor.)