Many dieting "danger zones" are located right in your very own kitchen. With a few slight alterations to both recipes and cooking styles, the calories and fat can be reduced and meals can be healthier without significantly reducing the flavor. 

• Use nonstick pans or a nonstick vegetable cooking spray instead of cooking with fats and oils. Several brands of cooking spray are now available in flavors such as canola oil, olive oil, butter and garlic. 

• Broil, bake, roast, boil, steam, stir-fry or microwave your food instead of frying.

• Top meat, fish and poultry with salsas, chutneys, relishes, pureed vegetables, caramelized onions, or roasted garlic instead of butter, cream sauces, gravies or salt.

• Remove fat and skin from poultry and excess fat from meat before cooking.

• Substitute ground turkey breast for ground beef.

• If you use a high fat garnish like cheese or nuts, grate it; you will use a smaller portion, yet the flavor will be enhanced with less fat. 

• Substitute ingredients with a low fat version of the same ingredient. For example, there are low fat substitutions for cheese products, mayonnaise and sour cream. 

• Marinate foods with lemon juice, broth, fat free yogurt, fat free salad dressing, vinegar or herbs instead of oil. 

• Sauté vegetables in a small amount of water,  vegetable broth rather than oil or butter.