You can moderate favorite recipes with a few easy substitutions and tips that'll help you cook and eat more moderately without sacrificing flavor: Canned soups are a great beginning for sauces and casseroles. If we choose lighter or reduced-fat or reduced-sodium versions, we can sure save calories and cut down on fat and sodium. Select oils such as canola or safflower for frying; they're lower in saturated fat than other types. Drain all fried foods on clean paper towels to remove as much excess oil as possible.