Increasing Whole Grains
• Substitute whole-wheat flour for bleached white flour when you bake.
• Top casseroles with wheat germ or whole-wheat bread crumbs.
• Serve bran-based cereals, or those made from shredded wheat.
• Serve imaginative whole-grain side dishes (bulgur, kasha, etc.) instead of egg noodles.
• Offer crackers and corn chips containing whole grains.

Reducing Fat
• Cook with less fat by using non-stick skillets.
• Blot all fried meats on paper towels.
• Add a spoon of water or broth as needed instead of more fat when sautéing onions and vegetables.
• Substitute low-fat yogurt for mayonnaise.
• Substitute ground turkey for ground beef.

Reducing Salt
• Substitute lemon juice or herbs for salt when cooking pasta or grains.
• Avoid cooking with soy or Worcestershire sauce.
• Substitute garlic or onion powder for garlic or onion salt.
• Avoid using products that contain monosodium glutamate.
• Use unsalted or low-salt vegetable broths and products.

Reducing Sugar
• Choose canned fruits packed in water instead of heavy syrup.
• Use only fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by one-third to one-half.
• Sweeten waffles and quick breads with cinnamon, cardamom and vanilla or almond extracts.
• Add pureed banana to baked goods and reduce the sugar.

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