Quick Tips to Make Your Meals Lighter Without Sacrificing Flavor:
Learn to use less meat in your meals.  When you do use meat, keep the portions down. Suggested serving sizes are two to four ounces per serving.

• Add pasta, rice, beans, vegetables or fruit to make up for the missing meat.



• Use fat-free or light salad dressings, Parmesan cheese, mozeralla cheese, cottage cheese, ricotta cheese, mayonnaise, sour cream, yogurt, skim milk, pasta sauces and fruit spreads. These products are actually quite good these days! And you get used to them in short order.



• Love sausage, bacon or ham? Use turkey based versions. Ham you can purchase in very lean varieties - do it!



• Only purchase meats with word "loin" or "round" in the name. These are the leanest cuts.



• For ground beef, go with the "round" - ground round, that is. It has much less fat. Also, in dishes called for browned hamburger but consisting of other ingredients, use 1/2 the amount you usually do. For example, in Hamburger Helpers. You do not have to use an entire pound to get the same flavor. One-half pound will suffice. Doesn't hurt the budget, either!



• Incorporate more turkey or chicken breast meals. There are umpteen ways to perk up the flavor so you are not stuck with a bland meal.



• If you are time-stressed, purchase extra-lean deli-slices of turkey or roast beef. Rotisserie-style chicken is an excellent choice, as well.



• Substitute whole-wheat flour for 1/2 the flour in all your recipes. This adds fiber and other nutrients.



• When you purchase breads and/or grains, check the label to be sure it has whole-wheat or other whole-grain flour as the first ingredient.



• Use a variety of grains. Good choices include couscous, barley, brown rice, oatmeal, rye, wild rice, bulgar, whole-wheat pasta, corn tortillas, and rye crackers.



• Use fresh and dried fruits in desserts and other dishes. You can add them to just about anything that sounds good to you. You can puree them for sauces, salads, cold pasta dishes, side dishes, casseroles or meat stuffings.



• Use more of dark green, leafy vegetables. Add spinach or kale to sandwiches, salads, vegetable dishes, and stir-fries.



• Use shredded cabbage, especially red cabbage, as a high-fiber addition to salads, stir-fries, sandwich fillings, soups, and even meat loaf.



• Incorporate apricots, cantaloupe, carrots, peaches, sweet potatoes, winter squashes, spinach, broccoli, and Swiss chard. These are high in Vitamin A, among other nutrients.



• For creamy soups, dips and sauces, replace high-fat ingredients with nonfat yogurt, nonfat sour cream or nonfat/light mayonnaise.



• Never use whole milk again! Use skim, buttermilk and/or evaporated fat-free milk. Yes, even in sauces, soups and other baked items.



• Use egg substitute in all dishes - baked or cooked. Alternatively, you can use two egg whites to equal one egg.



• Use only fat-free refried beans and regular beans. One would not think of beans as laden with fat, but some are due to the addition of meat flavor or some such thing. Watch the labels. Non-fat beans do not taste any different in your dishes than those with fat.



• If you find using canned fruit more convenient, purchase only those packed in water or their own juices.



• Watch for high fiber cereals. Read cereal labels, too, watching the serving sizes carefully. They can be very misleading.



• Go easy on avocados, coconut and cheese (unless light or fat-free).