Making Mealtime Healthier

• Prepare your vegetables without sauces or butter. Top them with herbs, vinegar or lemon juice instead.

• Reduce your meat portions. The recommended portion is 3 ounces -- about the size of the palm of your hand.

• Regularly substitute non-meat protein, such as beans or tofu, for meat.

• Instead of frying foods, grill, broil, bake or poach them.

• Replace sauces, gravy or salad dressing with a small amount on the side. Or use a nonfat salad dressing.

• Try serving raisin, pumpernickel or cinnamon breads as a dessert substitute.