**Substitute equal amounts of nonfat yogurt for sour cream. To avoid separation in recipes that require cooking, mix 1 tablespoon flour with each cup of yogurt before adding to the recipe.

**Use an equal amount of evaporated skimmed milk in soups or sauces that call for cream or half-and-half.

**Use smaller amounts of strong-flavored cheeses (such as blue, goat, and Parmesan) rather than more of a milder cheese.

**If you reduce the amount of oil in a recipe, replace the liquid with an equal amount of milk, water, chicken broth, or fruit juice.

**Sprinkle high-fat food such as nuts and cheese on top of food rather than mix throughout the dish.

**Replace half the amount of mayonnaise called for in a recipe with plain nonfat yogurt.

**Substitute nonfat ricotta cheese or cottage cheese for regular ricotta in dishes such as lasagna.

**Replace up to half the fat in muffins and baked goods with applesauce or pureed fruit.

**Substitute 2 egg whites or 1/4 cup fat-free egg product for recipes calling for a whole egg.

**When cooking onions, use a nonstick skillet and only a small amount of oil or cook in water, broth or wine.

**Substitute water for 1/3 the oil in salad dressings

**Use vanilla nonfat yogurt instead of cream or whipped topping to garnish desserts.

**If a recipe calls for canned cream soup, use half of the canned cream soup and replace the other half with skim milk.

**When reducing fat in baked good recipes calling for buttermilk, substitute nonfat yogurt to provide added moistness.

**Substitute raisins or chopped dried fruit in recipes calling for nuts.

**Use no more than 1 to 2 tablespoons of oil, butter or margarine for each cup of flour in muffins and quick breads.

**If a large recipes is moderately low in fat.

**If you only eat small quantities of the food.

**If you rarely eat the food.