As you prepare meals and snacks, try subtracting unhealthy items and adding healthy ones. The following ideas reveal how:

• Splash salsa on your baked potato instead of butter.
• Replace several or all of the yolks in baked goods with egg whites or egg substitute.
• Make tuna or salmon salad with low-fat mayonnaise instead of regular mayonnaise.
• Replace some of the white flour in baked goods with whole-wheat flour.
• Substitute beans or tofu for meat in hamburgers or casseroles.
• Instead of salt, substitute herbs and spices, such as oregano, basil, cilantro, thyme, parsley, cinnamon, nutmeg, pepper, or paprika. Or season with lemon, garlic, or vinegar.
• Have fruit instead of cookies for dessert. For instance, drizzle pears with maple syrup.