I can understand your confusion. Now that more people are adding soy to their diets, many of us can find quite a variety of tofu products at our local markets. As a general rule, you can reduce a food's fat content by substituting tofu when a recipe calls for butter or eggs.
Regular tofu has a consistency that is more spongelike and also comes in soft, firm, and extra-firm.
I also like some of the flavored, pressed tofus, such as smoked or teriyaki. For an interesting dish with firm, regular tofu, try my recipe for tofu with cilantro sauce . Tofu has a neutral flavor and absorbs the seasonings you use, making it incredibly versatile. I suggest you seek out the freshest possible tofu made from organic soy, and avoid buying the type sold in bulk in big vats, as it can easily be contaminated. Keep your tofu bathed in fresh water in the refrigerator, and eat it within a week.