Just because your doctor says to adjust your diet, there’s no need to mutter indelicasies! A few simple adjustments can make your favorite recipes fit the new regime.

TO REDUCE FAT AND CHOLESTEROL:

Use cooking methods that don’t add fat: baking, broiling, grilling, poaching, roasting, steaming. Use a microwave oven or nonstick pans.

Limit portion size of meats. The ideal 3-4 oz serving is only about the size of a deck of cards.

Prepare fish and poultry more often than red meat.

Choose fish canned in water instead of in oil.

Remove skin from poultry; white meat is less fatty than dark.

Select lean, well-trimmed cuts of meat that are not marbleized.

Avoid organ meats. Consume more legumes and fish.

Brown ground meats without adding fat.

Refrigerate meat-based soups and stews so that fat will harden on the surface where you can easily skim it off.

For sandwiches, try low-fat hot dogs and luncheon meats (usually made of chicken).

Since egg yolks are high in cholesterol, use an egg substitute or use 2 egg whites instead of a whole egg.

Use baking cocoa instead of chocolate where possible.

Eat fruits, fruit ices, and low-fat yogurt as desserts.

Butter-flavored granules provide butter flavor for sauces without the fat.

Another alternative for butter lovers is to use one of the blends of butter and margarine.

Use margarine made with “liquid” oil as the first ingredient instead of “hydrogenated” oil.

For cooking and salad dressings, choose olive, corn, safflower, sunfllower, sesame, soybean or canola oils. Avoid coconut, palm and palm kernel oils which are all high in saturated fats.

Use skim or one-percent milk or buttermilk instead of whole.

Substitute cottage cheese for ricotta. Use non-fat or low-fat yogurt for mayonnaise or sour cream in toppings and sauces. Many low-fat yogurts have the added benefit of an especially high calcium content due to the dry milk solids that are added.

Low-fat cheeses include: mozzarella, parmesan, jarlsberg, havarti, string, strip, farmers, gjetost, fontina, and ricotta. There are also low-fat varieties of monterey jack, edam, gouda, cheddar and cottage cheeses.

Limit intake of nuts, oils, peanut butter, avocados, olives and margarine.

TO INCREASE STARCH AND FIBER:

Substitute half whole wheat flour for white flour in recipes.

Substitute brown rice for white.

Eat whole-grain or vegetable pasta instead of white.

Choose whole-grain cereals and breads.

Do not overcook vegetables; instead eat raw or lightly steamed vegetables.

Eat whole fruits or vegetables instead of just the juice.

Use legumes instead of meat.

TO REDUCE SUGAR:

Use half the amount called for in recipes.

Use a sugar substitute in recipes.

Eat plain yogurt flavored with fresh fruit or with extracts and cinnamon.

Drink milk, water or unsweetened juices instead of soda.

Use fresh fruit instead of those canned in heavy syrup.

TO REDUCE SALT:

Omit or reduce amount called for in recipes.

Use herbs and spices for flavoring instead of salt.

Avoid foods prepared in brine (pickles, sauerkraut, etc.)

Rinse water-packed tuna, chicken or vegetables.

Substitute fresh ingredients for processed foods, such as canned or dried soups and vegetables.

Eliminate M.S.G. which is high in sodium. (Some people are even allergic to it).