Most of your favorite recipes can be easily changed to increase the vegetables, fruits, and fiber, and lower the sugar, saturated fat, and calories. See a complete recipe makeover online for Hearty Meat Spaghetti Sauce.

Ask yourself: "Can I reduce or replace oil? Can I use low-fat milk instead of cream?" Try the strategies below to limit fat, then read on for healthful foods that can substitute for rich ingredients and snacks.

• Fats like oil, butter, or margarines can usually be cut by one-third to one-half in recipes. Try a small cut-back at first, then increasingly cut back little by little.
  
  
• To replace some moisture and flavor loss when fat is reduced, make up the difference with broth, non-fat milk, fruit juice, and extra herbs, spices and vegetables.
  
  
• For a moist baked product when fat is reduced, add dried fruits or applesauce.
  
  
• Substitute reduced-fat dairy products like milk and cheese for those higher in saturated fats and calories.
  
  
• Use only small amounts of fatty foods like avocados, coconuts, cheese and nuts.