Nix the fat Besides reducing your portions of higher-fat foods, look for places to cut the fat where you won't miss it. In salad dressing recipes, replace some of the oil or mayonnaise with another flavorful ingredient such as fruit juice, flavored vinegar, yogurt or reduced-fat mayonnaise. In cake or brownie mixes that call for fat, replace the added fat with fruit juice, pureed fruit or fat-free sour cream. Beans to nuts Beans and nuts are not only filling. They also add flavor while being rich sources of health-enhancing nutrients.
Canned beans make fast work of boosting a menu's fiber count.
Toss canned beans or chopped nuts into salads. Add beans to soups or sauces. If you can't get through dinner preparation without snacking, grab a handful of nuts to help rein in your appetite. Sprinkle toasted nuts on salads, casseroles or soups. The biggest hurdle in getting to know soy is realizing that tofu isn't your only choice, Leman says.