Here’s a potful of ideas to lighten your meals so that they’re not just lower in calories, but satisfying and tasty as well.

*Increase nonstarchy vegetables and fruit, and reduce higher-calorie ingredients like pasta and rice. Not only do vegetables and fruit add color, texture and sweetness, but their water and fiber content add bulk without contributing calories.

*Include an appropriate portion of lean protein (for example, 3 ounces cooked boneless skinless chicken breast). Studies show that protein-rich foods make you feel satisfied and help control hunger.

*Put higher-calorie ingredients, such as nuts, cheese and chocolate, on the top of dishes, where they have maximum flavor impact and you can get by using a smaller amount of the ingredient.

*Use umami to build flavor. Known as the fifth taste, umami is a subtle taste sensation that contributes to the enjoyment of food. It’s usually described as savory, meaty or brothy and is common in fermented and aged foods. Some low-calorie sources of umami include soy sauce, oyster sauce, fish sauce, Worchestershire sauce, ripe tomatoes and mushrooms.

*Keep fat in check. Using nonstick cookware, 2 teaspoons of oil should be plenty to sauté aromatic vegetables in a recipe. For a crisp coating when oven-frying, spray the food with cooking spray. For a creamy finish, use low-fat and nonfat products.