Try these food and recipe substitutions to cut kilojoules and fat, but not on taste...

Substitute mayonnaise: rather use a mix of two tablespoons of low-fat plain yoghurt and a teaspoon of Dijon mustard

Use less sugar than a recipe calls for (up to 25 % less will still work in most cases) but for the illusion of sweetness, add a touch of vanilla, allspice, cinnamon or nutmeg.

Recipe ingredient: sour cream
Use instead: low-fat plain yoghurt or low fat sour cream

Recipe ingredient: ice cream
Use: frozen yoghurt

Recipe ingredient: 1 whole egg
Use: 2 egg whites

Recipe ingredient: milk
Use: Go with skim/fat-free

Recipe ingredient: Heavy cream (not suitable for whipping)
Use: 2 tablespoons flour whisked into 2 cups fat-free milk

Moderation is key – happy cooking!