For Healthier Mexican

Substitute: Refried beans for cheese. How: Cut the fat in Mexican cuisine by replacing half the cheese with refried or black beans, and use some cheese on top of your dish for extra flavor in those first bites. Anjali Shah, health coach and the Picky Eater Blogger, puts beans inside enchiladas for a gooey, comfort-food texture.

For Healthier Spreads

Substitute: Pureed nuts for butter. Why: For a buttery spread or dip with less saturated fat, Joel Fuhrman, MD, author of The End of Dieting: How to Live for Life recommends making "garlic nutter" by blending a couple heads of roasted garlic with cashews, water, and nutritional yeast. "It tastes so much better [than butter] because of the roasted garlic flavor," he says. For variety, add ingredients like mustard, tomato paste, or lemon and basil.

For Healthier Salads

Substitute: Fresh salsa for bottled dressing. Why: Bottled sauces are often high in fat or sugar. Dress your greens like Devin Alexander, New York Times bestselling author and The Biggest Loser chef, who drains liquid from fresh salsa, then adds lime juice and a hint of olive oil. Or try Fuhrman's take: Blend nuts and seeds with tomato paste, balsamic vinegar, and almonds-or orange, cashews, sunflower seeds, and white wine vinegar.