From Health's Contributing Nutrition Editor, Cynthia Sass, RD:
1. Use bean flour in place of all-purpose flour. Benefit A quarter cup of fava or white bean flour tastes the same as all-purpose and packs 8 grams of fiber (compared with less than 1 gram in regular flour) plus protein, minerals, and antioxidants.
2. Sub avocado for butter. Benefit It saves about 75 cals per tablespoon and replaces saturated fat with heart-healthy monounsaturated fat. When baking use 1/2 tablespoon avocado for every tablespoon of butter.
3. Upgrade from mayo to hummus. Benefit As a sandwich spread, condiment in potato salad, or a base for some sauces, this trade slashes 65 calories per tablespoon and adds fiber, protein, and iron without losing the creamy texture.
4. Use warmed-up frozen fruit instead of jam. Benefit A tablespoon of jam has 50 cals, while a half cup of frozen strawberries (warmed with cinnamon or ginger) has half the calories, no added sugar, and a dose of vitamin C, fiber, and antioxidants.
By making small changes over time, the benefits will be large. Eating well is such an enjoyment and it should be!