Summarize:

Substitute this ingredient with oil, such as from an oil mister. Non-stick cooking sprays contain additives that build up on nonstick cookware, resulting in food that cooks unevenly. The buildup from nonstick spray won't burn off during the cooking process, and is difficult to remove. Use cooking utensils that won't damage your nonstick pan. Don't use knives, metal cooking utensils, or steel wool on your pan. Never cut your food while it's still in the pan, or blend it with a metal whisk. For example, use materials that won't scratch your pan, such as plastic, nylon, silicone or wood.
Don't use non-stick cooking sprays on your pan. Prevent metal and sharp objects from coming in contact with the pan.