1. Cook veggies quickly by steaming or stir-frying to preserve color and nutrients.
2. Replace high fat dressings by using herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad dressings.
3. When cooking, prepare enough for several other meals. Freeze it and have a ready-made healthy treat for the next time you are too tired to bother.
4. Make a smoothie. It's a great way to get 4-5 servings of fruit in one glass of yummy shake.
5. Replace salt with herbs and spices or salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.
6. Look for "low-sodium" canned veggies or try the frozen varieties
7. For muffins and quick breads substitute well-mashed bananas or applesauce for shortening and lard.
8. Choose whole grain for part of your ingredients instead of highly refined products.
9. In baking, use plain fat-free or low-fat yogurt or fat-free or low-fat sour cream.
10. Use fat-free milk or 1% milk instead of whole or reduced-fat (2%) milk