Cut down on sauces

Instead of high-fat toppings and gravies, season meats with spices, nonfat marinades or lemon juice. With vegetables, try a brush of olive oil and a little salt and pepper in place of butter or cheese.

Cook wisely and use nonstick

Use a nonstick pan or nonstick spray coating to avoid the need for butter or margarine. Bake, broil, grill or roast meats and steam vegetables rather than frying.

Eat less meat (or fatty meats)

Eat less meat … Try substituting beans for ground meat in popular recipes such as lasagna or chili. Vegetarian “meats” such as hot dogs, burgers and chicken nuggets also are higher in fiber and lower in fat and cholesterol, while fish is packed with important nutrients. .. or cut the fat. Pick meats that are naturally lower in fat; lean beef and veal cuts, for example, usually have the words “loin” or “round” in their names, and ground turkey or chicken can be good alternatives to hamburger. Trim fat before cooking.

Go brown on rice, pastas

Substitute whole-wheat pasta and brown rice for white varieties.

Have fruit before dessert

Rather than waiting for dessert, have some fresh fruit before dinner to curb hunger pangs.

Use more herbs

A variety of dried seasonings can make salads and entrees tasty without a lot of dressing or sauce.

Cut back on bread

Cut back on bread. Avoid white rolls and garlic bread — whole-grain choices are better, especially without butter — and order thin-crust (not deep-dish) pizza.

Load up on vegetables

Load up on vegetables. Fill at least half your plate with veggies, and add them to soups, pasta sauces and pizzas.