when applicable, use lower-fat, lower-sugar or lower-calorie items.  some great substitutes? evaporated skim milk/buttermilk for cream
pureed veggies or cornstarch/water slurry for a roux (butter/flour)
leaner cuts of meat
whole grains for refined
brown rice for white
lighter version of dairy products and salad dressings
fruit purees/oil for butter/sugar in baking

use these cooking methods: grill, steam, saute, roast, bake.  to reduce the amount of butter or oil you’re using, use just a touch, then keep the food from sticking with water, juice or broth.

try new flavors! think about herbs, spices, vinegars, extracts, citrus juices/zests..

increase the veggies. do this in omelets and scrambles, meatloaf/meatballs/burgers, quick breads, pasta dishes and more.