Healthy eating is not about depriving yourself of your favorite foods or the creamy textures we all crave. Healthy eating is about moderation and simple swaps that can make a dish less caloric, more nutritious and of course super tasty. Here are a few of my favorite healthy swaps that can make a dish more figure friendly without jeopardizing the deliciousness.

• When making soups and sauces, puree white beans or starchy vegetables like potatoes and squash to create a thick, creamy texture and mouth feel without adding the cream, like this squash soup from Ina Garten (pictured.) This is a great swap for people with dairy intolerance as well!
• When making mashed potatoes, skip the butter and cream (or slash the amount) and opt for evaporated skim milk, light sour cream or a little olive oil to create a similar texture and flavor.
• When making pesto, swap half the oil for water or vinegar like white balsamic. You can cut the calories without losing the bright flavor.
• Use smoked spices like smoked paprika instead of bacon to create a similar savory flavor profile without the fat.
• Swap bison for ground beef to decrease saturated fat, cholesterol and calories, like in these slimmed-down bison patty melts.
• Use apple butter or apple sauce in place of oil/butter in baked goods — it will create flavor and moisture while keeping your treats less fattening.

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »

You Might Also Like:

• Healthy Swaps: Side Dishes
• How To Cut the Fat in Baking
• New Meats For The Grill