McLean McGown, certified clinical nutritionist in Los Angeles

Having chili, baked potatoes, or a casserole? Substitute one cup of full fat sour cream (492 calories/ 48 grams of fat) with one cup of nonfat Greek yogurt (130 calories and 0 fat). Greek yogurt is delicious, thick, creamy, and full of good protein—and no one will notice any difference in the taste.