5 | Be Smart About Fat. “A lot of people have become fat phobic. We do need some fat in our diet,” says Forberg, who recommends skipping saturated fats found in butter, certain meats, cream, and cheeses in favor of healthier fats from avocados, walnuts, and olive oil. But remember, fat is what gives food its depth of flavor. “You want to be wary of going too fat free or low fat,” says Lippert. “You lose some of the essence of the recipe, or the ‘mouthfeel.’ ” Give sandwiches a feeling of richness without using mayo or cheese by including avocado slices, says Forberg. Though they’re higher in calories than other veggies, avocados are packed with vitamins and made of healthful monounsaturated fats. She also recommends using hard cheeses like Parmesan (they’re lower in fat) instead of softer ones, or picking reduced-fat or low-fat versions instead.

6 | Save the Best for Last. The reason most recipes call for butter, butter, and more butter is that fat adds fullness of flavor. But if you’re trying to cut back, try Webb’s trick: Do most of your sautéing or roasting with cooking spray or a little olive oil. Then, as a finishing touch, add a teensy bit of butter for flavor. “If I’m going to take out the fat at the start of the cooking, then I’ll add a little at the end,” she says. Except when baking, you can greatly reduce the amount of oil a recipe calls for, then add a drizzle of flavored oil at the end—Webb likes sesame.

According to Forberg, you can slim down a meal and make flavors pop by topping your dish with an indulgent ingredient. So, sprinkle a little Parmesan cheese over your pasta, but don’t dump in a cupful. “Just grating a little bit over your dish allows you to have a little bit in every bite,” she says.

7 | Think Outside the Box. Sometimes the best way to make a recipe healthier is to reinvent it. Case in point: Lasagna is just as ooey-gooey when transformed into lasagna rolls, but since each roll requires less cheese and fewer noodles, it’s much more diabetes friendly. Similarly, baked chicken that’s seasoned and rolled in Japanese panko bread crumbs (airier and crunchier than the typical crumb) is every bit as tasty as fried chicken.

8 | Go Easy on Yourself. Even professional chefs can’t get a recipe right on the first try, so don’t beat yourself up if it takes a few dinners to find success. “You wouldn’t believe how many trials we go through,” says Webb, who tests a recipe up to four times before she’s satisfied. “Don’t be afraid of experimenting,” adds Lippert. Instead, dust off a few cookbooks or log on to a Web site like diabetes.org/myfoodadvisor to find healthy recipes. With a little practice (and, yes, patience) you can cook up lighter versions of your favorite family meals. And the best part? Once you’ve modified a recipe to your liking, you can enjoy it over and over again.