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7 clever ways to lighten any recipe

Try these tips to help reduce the amounts of fat, sugar, and calories in your favorite foods—without sacrificing flavor.

Updated on September 7, 2022

young man chopping vegetables
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Eating well doesn’t mean you have to forgo your favorite flavors. In fact, there are simple, straightforward ways to enjoy weekly staples while reducing your intake of fat, added sugar, and calories. From the ingredients you buy to the way you prepare them, there are simple ways to lighten even the richest dishes.

Kaitlin Lindsay, RDN, CNSC, a dietitian based in Denver,Show More

grilled chicken with sauce
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Buy lean

According to the most recent Dietary Guidelines for Americans, lean protein is essential in a healthy diet, as are plenty of fruits, vegetables, whole grains, and healthy fats. Our bodies rely on protein for optimal function. But not all sources are healthy.

Some proteins—like certain cuts ofShow More

grilled chicken
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Grill, bake, or sauté

Served by itself, on a hearty sandwich or beside a heaping helping of mashed potatoes, fried chicken is delicious. The problem is that crispy fried chicken—like other fried eats—is typically high in saturated fat and extra calories. One serving of fried chicken breast from a popular restaurantShow More

pots on the stove
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Cut the cream

Many soups, stews, and pasta sauces are made with heavy cream, which contains 821 calories and 88 grams of fat per cup. Fortunately, loading your pot with cream isn’t the only way to thicken your dish.

Some cooks substitute pureed tofu for heavy cream, which reduces fat and calories. Others thickenShow More

chopping nuts
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Give your ingredients a good chop

If you add healthy toppings like avocado, nuts, and unsweetened dried fruit to your lunchtime salads and evening dinner plate, you might be taking in more calories than you think. For example, four walnuts contain about 105 calories. Small servings of dried cranberries and creamy avocado are highShow More

shredded zucchini
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Load in the veggies

Veggies are staples of any healthy diet. In fact, Lindsay suggests eating more non-starchy, nutrient-rich produce than any other food.

“Think about how your plate is divided up,” she says. “The biggest section should be vegetables, which can take up half of your plate.” She recommends rounding outShow More

homemade dressing
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Skip store-bought sauces

Even otherwise healthy dishes can become high in calories if they're loaded with sauces. Many store-bought dressings are high in fat, calories, sodium, and added sugars. Lessen the load by whipping up your own dressings and marinades. It’s much simpler than you think.

“It's so easy to make aShow More

cracking eggs
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Opt for egg whites

Eggs are a quick and healthy source of protein, but their bright yellow centers—though rich in iron, vitamins, and antioxidants—contain all of the food’s dietary cholesterol. If you’re concerned about this, just use the whites.

Looking to make the swap in your next casserole, soup, cookie, orShow More

Slideshow sources open slideshow sources

USDA. Dietary Guidelines for Americans, 2020-2025. Accessed Jan. 20, 2021.

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