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Add flavor to meals with fresh herbs, citrus, spices, and chile rather than heavy condiments.

When baking, try substituting three very ripe, mashed bananas for ½ cup of butter.

Skip traditional candy bars and instead eat a square of dark chocolate when your sweet tooth pipes up. It's more satisfying and full of antioxidants.

Use heart-healthy oils instead of butter when you sauté.

Add fiber and protein with a sprinkling of whole seeds like chia, sesame or sunflower.

Keep your freezer stocked with frozen veggies. They're easy to add to meals when you don't have time to swing by the store.

Load up homemade pizzas with plenty of roasted veggies or finish them with a handful of fresh arugula.

Swap farro for rice in your favorite fried rice and risotto recipes for extra whole-grain goodness.

Spiralize! Substitute spaghetti squash or vegetable noodles for traditional pasta.

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Substitute Greek yogurt for sour cream or heavy cream in dips and sauces.

Portion snacks out into a bowl or dish. You'll eat less than if you munch straight from the bag.

Rethink your ratios Build a meal around vegetables and whole grains, using meat as an accent.

Forget fried. Simply seared fish can be just as flavorful.

In a salad rut? Expand your repertoire of greens by mixing in watercress, sprouts, radicchio, escarole or endive.

Cooking vegetables quickly by steaming or stir-frying preserves more of their nutrients.

Eat a piece of fresh fruit before you eat your lunch, rather than after. That way there's no chance you'll be too full and skip it.

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Use a spritzer to dress salads, rather than pouring dressing straight on.

Rearrange your fridge so that fresh produce is right at eye level - not hidden away in a drawer.

Add a handful of greens like spinach or kale to your usual smoothie for an extra nutritional boost.

Skip the premade seasonings. Using fresh spices and good quality salt helps you create flavor while controlling the ingredients.

Make your own salad dressing. Homemade versions have less fat, salt and additives than store-bought versions.

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