To lighten up sauces, instead of using a roux, thicken it with a slurry of cornstarch and cold water or broth.
When making breakfast, cook only egg whites, which will provides lots of protein but none of the fat of a whole egg.
To increase the amount of fiber in your diet, add flaxseed. It can be sprinkled into baked goods, spaghetti sauce, or an assortment of other dishes.
Lighten up your salad dressing by making your own. Rather than adding a greater amount of oil than vinegar, flip the ratio and add more vinegar than oil.