It's a new year, the perfect time for a health makeover. First stop: your recipe box!

Meals that are healthy and delicious really do exist and they don't have to be much different from what you are already preparing. It's all about knowing when to make an ingredient swap, cut down or omit an ingredient, or when to try a healthier cooking method. I'll break down healthy recipe substitutions:

Make a Swap Healthy substitutions not only reduce the amount of fat, calories, and salt in your recipes, but they can also boost the nutritional content.

• Choose low fat or fat free versions of milk, yogurt, sour cream, cheese, or mayonnaise. Use Greek yogurt in place of sour cream.
• Opt for "light" tub margarine in place of butter
• Choose light or low-fat condiments like salad dressings, dips, and sauces
• Try using hummus in place of high-fat spreads
• Choose lean meats like ground turkey or chicken in place of beef.
• Switch from refined white grains to whole grains.

Limit of Omit Ingredients In some recipes, you can eliminate an ingredients or scale back the amount you use.

• Eliminate toppings like whipped cream, coconut shreds, frosting, cheese, or butter.
• Omit salt and add your favorite salt-free seasoning blends, herbs, citrus zest, or vinegars.
• Use half the amount of cheese the recipe calls for.

Healthy Cooking Methods The way you prepared food can also alter its nutrient content.

• Retain nutrients in vegetables by steaming
• Bake, broil, grill, poach, stir fry or roast lean meats instead of frying
• To intensify veggie flavors try roasting them with 1-2 tsp of oil and a pinch of salt and pepper. This method works great with broccoli, Brussels sprouts, cauliflower, and zucchini.

Need more help coming up with healthy recipe makeovers? Stop by ShopRite of Timonium and ask for the Dietitian! I hope you have a healthy start to the new year.

Editor's Note: Erin Peisach is a registered dietician working at the ShopRite supermarket in Timonium. Take a look at some of Erin's other blog posts related to healthy eating—

• Nutrition Tips for Men's Health
• Beat the Summer Heat: Stay Hydrated
• BLOG: Meal Planning Made Simple
• 5 Keys to Weight Loss Success
• Back to School, Back to Health
• Be Mindful of Healthy Eating