1. Use nonstick cooking spray instead of butter or oil; or at least choose liquid oils over solid fats (preferably canola oil or olive oil)

2. Choose extra-lean meat and skinless chicken breasts, cutting off visible fat from meats.

3. Coat chicken and fish in breadcrumbs rather than batter, and bake them instead of frying them.

4. Use vegetables, beans or whole grains to replace some of the meat content of burgers, meatloaf, and chili.

5. Use fat-free chicken broth, fat-free half-and-half in mashed potatoes, soups, gravies and stews.

6. Use herbs, spices, fruits and salsas to flavor your food.

7. Substitute reduced fat cheeses for full-fat ones, and cut the amount you use.

8. Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings.

9. Replace some of the fat in baked goods with applesauce, plain nonfat yogurt or low fat buttermilk.

10. Cut the fat in stir frying by using broth or water instead of oil.