The guidelines below can help you make the most out of low-fat cooking:

Use low-fat cooking techniques. Bake, broil, steam or grill rather than fry.

Add herbs and spices. They add a lot of taste with no calories. To release their full aroma, always crush them before adding to recipes.

Marinate. Whether it's vegetables, tofu, meat, poultry or fish, marinating adds enormous amounts of flavor.

Use nonstick cookware. You can cook just about anything without using any oil at all.

Use nonstick cooking spray. Choose those without hydrogenated oils.

Substitute lower-fat ingredients for high-fat ingredients. Use light sour cream, low-fat mayo, light cream cheese and low-fat cottage cheese.

Choose lean cuts of meat. Round, sirloin and loin cuts.

Remove skin from poultry before you eat. Cooking with the skin on will retain moisture and keep poultry tender; however, remove it before you eat, and the fat content will be cut in half.

Use two egg whites or 1/4 cup of a liquid egg substitute in the place of one whole egg. All of the fat and cholesterol in the egg is in the yolk, while the white is mostly protein.

Fruit purees mimic many of the functions fat performs in baking. Replace some of the fat in baked goods with applesauce, mashed bananas, or pureed prunes, pears, peaches and apricots. Fruit purees reduce the need for fat, because their fibers and naturally occurring sugars hold moisture in baked goods. Although fruit purees impart some tenderness, it is not enough. For this reason use a combination of fruit and fat. Halve the fat in the recipe and replace the other half with a fruit puree.

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