What do you do to cook your food healthier and with less fat?

I use non-stick pan, which reduced the need to add fat. I've started using those sprays when I do want to add a little fat. Butter buds help. And now I'm trying flavored vinegars on salads with no oil.

I think I need to get a no stick pan. My pans are to old, so they aren't smooth, which makes them need even more butter/oil.

I finally ended up with cheap ones. I keep forgetting to be careful and I scratch them. Then I have the same problem, needing oil to cook in them. So now I just buy new ones fairly often. Not very environmentally sound, but cheaper and less fattening.

You can use spices instead of butter for flavoring on vegetables and salads.

How do you know what spices are good on what vegetables? I suppose I could use curry powder on almost everything. Vegetable curries are always pretty good. And oregano and basil on tomatoes.

I'm looking for substitutes for fatty things. I use fat free plain yogurt instead of sour cream for some things, and that fake sour cream otherwise. It's one of the few fake things that tastes pretty much the same to me.

Chocolate is right. substitute, and get used to it.
And try the spice mixes like Tony Cacheres, Paul Prudhomme's "Magic" spice blends (specific to each type of meat, and the vegetable magic is wonderful. I also like Cavendar's Greek Seasoning.
We like good food down here in New Orleans, and love to cook healthy! Learn some new things in the kitchen! Buy some new cookbooks! The complex mixtures of healthful ingredients can take the place of all those fatty carb laden things you used to eat.

Hello, I am 19 years old, 165 pounds in weight. Everyone say I am going too much overweight. I think too. I need to loose at least 30 pounds within a month. Do you have any tips on dieting that will really help me to loose that weight? What is the fastest way to loose fat without taking any pills? Can someone help me? I want to loose fat very quickly. Thank you in advance for any suggestion.