Always select nonfat yogurts. It's hard to taste the difference. Some meatless recipes for chili and lasagna are so good your family won't notice the difference. Go easy on the cheese, though. Start dinner with a bowl of broth-based soup, preferably vegetable.
Studies show that it reduces the tendency to overeat during the meal.
Stay away from buttery rolls and biscuits. Eat a slice of whole-grain bread instead and eliminate about 5 grams of fat per serving. Pass up prebuttered garlic bread. You'll eat 8 fewer grams of fat per slice by substituting plain Italian bread. Or make your own low-fat garlic bread.