Besides the obvious methods of using low-fat or nonfat products, there are other ways you can enjoy your favorite foods while reducing the amount of fat you take in. Here are some suggestions:

• Make a lower fat salad dressing by changing the oil and vinegar ratio. Instead of 3 parts oil to 1 part vinegar, try a 1-to-1 mix. Using a more flavorful oil such as olive, sesame, or nut oils works best here. For variety, use lemon or lime juice, salsa, or a different vinegar such as balsamic or rice vinegar or a flavored vinegar, such as raspberry.

• Make a lower fat guacamole this way: blend a medium avocado with 1 cup of low-fat cottage cheese. Add 1 tablespoon of lime juice, a teaspoon of chopped chives, and 1/4 teaspoon of red pepper flakes. A serving of this has about 60 calories and 4 grams of fat -- about half what's in regular guacamole.

• Instead of butter on your toast, use jelly, jam, or apple butter.

• Substitute nonfat or low-fat plain yogurt, nonfat or low-fat cottage cheese, nonfat hard cheese, salsa, or vinegar for the butter and sour cream on baked potatoes.

• Use a little lemon juice, dried herbs, thinly sliced green onions, or salsa as a nonfat topping for vegetables or salads.

• Save high-fat treats such as French fries, ice cream, or pastries for special occasions only. And then, share them with a friend.

Sources:

• NIH. Action Guide for Healthy Eating.
• S. Margen, D. Ogar. Add a Little Here, Sub a Little There . . . and End Up with a Better Diet. Los Angeles Times, Jan. 22, 2001, p S3.