**Reduced-calorie Italian dressing: great for marinating raw vegetables or as a dressing for cold potatoes or pasta salad.

**Salsa: with only 20 calories and less than 1 gram of fat per 1/4 cup, salsa is perfect to top potatoes or serve with chicken and fish.

**Spaghetti/pasta sauce: use to make spaghetti, lasagna, and manicotti, or toss with garden vegetables and serve over pasta.

**Stewed/chopped tomatoes: use as base for tomato sauces, soups or chili. Now available in Mexican, Italian, and Cajun-style varieties.

**Canned chopped chilies: with seeds and membranes removed, these chilies are mild in flavor but an excellent enhancement to most any Mexican food.

**Canned beans: high in fiber and practically fat-free, beans are a great item to have on hand. Try a variety in soups, salads or purreed in blender for a vegetarian pate.

**Canned evaporated skimmed milk: Great substitute for half-and-half in cream sauces and soups or can be reconstituted and used in recipes calling for skim milk.

**Pasta and rice: cooks in minutes with lots of variety and wide appeal. Brown rice and whole wheat pasta have the added benefit of being a rice source of fiber.

**Sesame oil: this oil has a deliciously nutty taste. It does has the calories and fat of oil but you need only a very little to boost the flavor in salads and stir-frys.

**Seasoned rice vinegar: made from fermented rice and sugar, this vinegar (typically used in sushi) makes fabulous salad dressing. Look for it in the oriental section of your grocery store.

**Chicken broth (dry): Convenient for recipes calling for chicken broth. Look for crystals, cubes or individual packets that do not contain fat in the ingredient list.

**Assorted dried herbs and spices (dill, oregano, basil, chili powder, cumin, curry): flavor food as mildly or intensely as you desire without adding fat or calories.

**Garlic: a wonderfully aromatic addition to most any food! Buy it by the bulb or prepared in a jar (1/2 teaspoon equals 1 clove). Store bulbs in a cool place.

**Lemons: fresh lemon adds flavor without fat to plain or seltzer water. Lemon also enhances prepared salad dressing, fish and fresh cooked vegetables.

**Fresh gingerroot: grated or chopped, this tropical root adds a wonderfully complex flavor to stir-frys and marinades. Refrigerate up to a week or wrap and keep in freezer up to 2 months.

**Grated Parmesan cheese: a great bargain at 23 calories per tablespoon (1 1/2 grams of fat) Use on popcorn, pasta, fish, soup and baked potatoes.

**Fat-free egg product: made mostly out of egg whites, a good stubstitute for whole eggs in baked products and omelets. It's also nice to have on hand when you run out of eggs!

**Nonfat dairy products (milk, yogurt, sour cream, cottage cheese): excellent as a substitute for higher fat varieties; great source of protein and calcium.

**Frozen berries: add to muffins and pancake batter; mix with yogurt and joice in blender; puree for dessert topping; or eat as a snack right out of the freezer.

**Frozen chopped spinach: a wonderful addition to soups, lasagna, pizza and dips; and an excellent source of iron, vitamin C and beta carotene.