Here's how to avoid falling into the high-fat, high-calorie slow-cooking trap.

• Instead of using creamy, high-fat, high-sodium condensed soups, use fat-free evaporated milk or fat-free, sodium-free stocks.

• Leave the skin on potatoes, apples, and pears for extra fiber.

• Add dried fruits to hot cereals at the beginning of the cooking time for a burst of flavor and healthful fiber.

• Use only lean cuts of meat.

• Add beans to a dish for extra protein and fiber.

• Use low-sodium versions of canned tomatoes, beans, and chiles.

• Remember that brightly colored fruits and vegetables have more vitamins and nutrients than their paler counterparts.

• Use nonstick cookware when browning meat to avoid adding extra fat.

• Eat fruits and vegetables that are in season whenever possible. Not only will they be cheaper, they will be at the height of their flavor and nutritional value.

• Adding just one extra serving of fruits or vegetables to each meal can have enormous health benefits.

• Add spices for flavor instead of adding fat.

• Use low- or reduced-fat versions of dairy products to “lighten up” meals.

• Thoroughly drain the fat off any cooked, browned, or seared meat prior to adding it to the slow cooker.

• Poultry skin becomes unappetizingly rubbery when cooked in the slow cooker. Remove it before or after cooking to save calories.