Diabetes Health Tips: Prevention, Treatment & More

Reduce the fat content in homemade baked goods by substituting unsweetened applesauce, pureed prunes, or another pureed fruit for part of the oil, shortening, margarine, or butter.

Yes. You can lighten up packaged mixes by trying lower-fat options in preparation. For example, use half of the oil called for in packaged pasta salad mixes, or try using low-fat or skim milk when making instant pudding. For packaged rice dishes and similar products, use only half the flavoring packet to cut down on sodium.

Adding herbs, spices, and other low-calorie but flavorful ingredients such as garlic and citrus zests and juices makes nutritious dishes more appealing to eat.

Cured foods such as bacon and ham, foods packed in salty brine such as pickles, olives, and sauerkraut, and condiments such as mustard, ketchup, and barbecue sauce can be significant sources of sodium and should be eaten in small amounts only. Low-salt or low-sodium versions of canned vegetables, soy sauce, broth, and seasoning mixes substitute nicely for the full-salt versions, but read the labels: Some of these are still fairly high in sodium.

Tasting foods before salting them and removing the saltshaker from the table are two great ways to reduce the sodium content of your diet.