I don’t know many people that would turn down mac and cheese, but we know all that cheese really ups the calories and fat. Here are some ways to enjoy the creamy goodness with less calories and the same -- or more -- flavor.

Many recipes for traditional mac and cheese have more than 1000 calories per serving -- not to mention alll that artery-clogging saturated fat from the cheese, milk and butter. And that blue box with the bright orange “cheese” powder may bring back childhood memories, but the sodium and preservatives in packaged mac and cheese should be enough incentive to stay away (far away!). Using fat-free cheese may seem like a good idea too, but it contains more chemicals than cheese. It tastes like salty plastic (in my humble opinion) and will leave you with a gloppy mess.

All is not lost, mac and cheese can be a wholesome, healthy dish. Cheese is a great source of protein and calcium, and pasta adds fiber and energy-producing carbohydrates.

You can enjoy simple and traditional recipes as long as you keep the portions small. Serve it as a side with some lean protein, veggies or a salad for a complete meal.

Cut back on the cheese by using smaller portions of flavorful cheeses -- sharp cheddar or pepper-jack are good choices. Low-fat cheeses don’t have added chemicals -- like the fat-free versions -- so replacing some or all with a low-fat version will slash the calories and fat. A good melting soy cheese works well too, and there’s hardly any saturated fat. You might try a mix of soy and cow's milk cheese to maintain a flavor balance.

Experiment with different shapes and types of pasta. Pair up whole-wheat elbows with nutty Gruyère cheese or try brown rice penne with Havarti and savory Parmesan.

Don't be afraid of extra goodies, too! Cut back the calories -- and get an extra serving of veggies -- by adding broccoli, cauliflower, spinach, mushrooms, tomatoes and squash (I could go on…) to your favorite recipes.

Add even more flavor by mixing in some pesto or spicy salsa -- that's Toby’s favorite trick. Fresh herbs, cayenne pepper and nutmeg give this recipe a kick. Part-skim ricotta or low-fat sour cream can help keep baked macaroni dishes moist and creamy.

Mac and cheese recipes to try:

• Mamma's Mac and Cheese
• Slimmed-Down Macaroni and Cheese
• Macaroni and 4 Cheeses

READ MORE:

• Meatloaf, Lightened Up
• Lasagna, Lightened Up
• Chili, Lightened Up
• How to Love Cheese the Healthy Way