Instructions: Invest in some good non-stick cookware and bakeware.

Use lower heat and stir a lot when using no oil.

Do not add fat to other food. Stop using: butter, cheese, cream, milk, margarine, oil, gravy, sour cream.

Do not fry your food. Use other alternatives: broiling, oven frying, steaming, poaching, water sauteing, stir frying.

Use gourmet ingredients to enhance flavor: Dijon mustard capers, flavored vinegars, herbs, hickory smoke, ginger, garlic, fruit juices, spices, sun-dried tomatoes, tamari, wines.

Use nonfat yogurt instead of sour cream.

Make nonfat yogurt cheese and use for dips and baking.

Use evaporated skim milk to make sauces.

Make flavored stocks (beef, chicken, fish, mushroom, and vegetables) then freeze in ice cube trays.

Flavored teas can be used for poaching chicken, fish, and vegetables.

Buy a herb and spice chart.

Use a lot of fiber instead of fat for your dishes: add beans, grain and vegetables.

Use a spray bottle for oils and dressings.

Try using salsa or chutneys on baked potatoes, rice and salads.

Substitute chopped water chestnuts for nuts in entrees.

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