There are many tested methods for cooking healthy food; it’s not that hard to cut down the fat, carbs and calories without leaving out the taste or nutrition. Here are some tips.

Change the Recipe
Compare light recipes to original or traditional ones to see which changes make sense. You might not get it exactly right the first time: so what? Grandma’s first pie wasn’t the same as her latest, so you shouldn’t hesitate to experiment, either. When you cut sodium (salt), replace it with lemon juice or herb mixtures to keep the zest in food. Try adding extra flavor or variety so people will be satisfied with a smaller portion. You can hardly go wrong by adding vegetables or fruits where appropriate. Try something new; you might like it, and maybe even win a prize!

Bake It Good
Use sensible substitutes: 1% milk instead of whole milk or cream, whole grain flour for some of the white stuff, and egg whites or substitutes instead of whole eggs. Put in extra fruit or some low-calorie sweetener and take out most of the sugar. Replace shortening or oil with applesauce, mashed banana or yogurt; it preserves moisture and drastically reduces fat content. LOW fat doesn't have to mean NO fat -- it still has to taste good, or nobody will like it, and they'll probably eat something bad for them instead.

Nice to Meat You
When using meat, choose lean cuts and varieties cooked in a way that doesn't add fat. White-meat, skinless poultry is leanest; broil it, bake it, roast it or put it in soup or stew, anything but fried! Many cuts of beef, pork and poultry list fat contents; look for the lowest, and/or trim excess fat before cooking. When sauteeing, use a nonstick pan or cooking spray; if you need to use oil, olive and canola are best, high in monounsaturates. Try low-sodium tomatoes and/or broths for a soup base. Use the meat in a recipe for flavor, not filling -- veggies and legumes can supply protein and fiber while adding some heft to the meal.

Edible Veggies
Experiment with new additions to salads.There are plenty of higher-nutrition alternatives to iceberg lettuce and celery... and while you're at it, stay away from high-fat salad dressing, or your supposedly healthy bowl of greens could be worse for your heart than a double cheeseburger! Steam vegetables or stir-fry quickly to preserve crispness, flavor -- and nutrients! Try something new in casseroles, soups and stews, too.

Top It Off Right
Sometimes toppings or additions are the worst offenders. Be sensible; use low-fat cheese, or, for an alternative, try a strongly-flavored variety so you can use less. Sprinkle nuts, chocolate or crumb toppings sparingly as accents, rather than mixing larger amounts in as main flavorings. Try fruit or vegetable-based chutneys or salsas instead of fatty gravy.

Just Desserts
Fruit is great, fresh by itself or in fruit salad, as a topping on low-fat frozen yogurt or sherbet, stewed or baked into cobbler or pie. Serve cake without frosting, or use some of the baking tips above. Low-carbohydrate desserts are available, too. A treat now and then makes it fun to eat healthy instead of turning it into a chore, a key to maintaining good nutritional habits.