For many of us,dinner is the most important meal of the day and its usually the largest one of all. This meal is also shared with other members of our household,it must also accommodate eveyone's taste and eating habits.The food we eat during dinner contributes a large amount of nutrients to our diet and it stands to follow that a large part of the day's fat,cholesterol and salt intake is consumed during this meal.

Now,since most nutrutionists tell us that we should spread our caloric intake throughout the day, we could start by making heavy dinners into lighter ones by trying the following out:

1. Use meat as an adjunct to a meal rather than the main course.

- Add a little bit of beef or pork to flavor oriental inspired dishes.

- Make a stew using alot of vegetables instead of meat.

- Try slivering steak or roast meats and add them to salads.

2. Go completely meatless

- Serve pasta,rice and beans or a vegetable stir fry with tofu as a main dish.

Many of our recipes use alot of salt,sugar and fats ,which are not really needed to make our cooking tastier as many dishes taste good without or with less of them. Listed below are some substitute suggestions that you can use when you cook:

When asked to use:                                                  Substitute with:

1. One Whole Egg                                                2 pcs of Egg Whites

2. Whole Milk                                                        Low-Fat or Skim Milk

3. Sugar                                   Half the amount asked for in recipes for baking

4. Salt                                       Omit or substitute with mixed herbs and spices

5. Mayonaise                            Imitation mayonaise or plain low-fat yogurt

6. Butter or Oil                          Use nonstick cookware or saute in broth or wine

7. White Flour                          Substitute with Whole wheat flour

8.Ground Beef                          In casseroles use kidney beans

                                                  In lasagna or sauces use ground turkey meat