The top food trend predictions for 2011 include a comeback in home canning/preservation (this is right up my alley!), more men cooking in the kitchen, public demand for locally grown food, and a rise in healthy “kid” cuisine at home and school.

Predictions indicate we will consume more grains and fresh foods and reduce our sodium, sugar and high fructose corn syrup intake. Another hot trend for 2011 is the increased consumption of vegetables (especially locally grown), organic produce, micro-greens, pickled vegetables, hybrid vegetables (e.g. broccoflower), vegetable ceviche, warm appetizer salads, entrée salads and children’s vegetable side items.

Trends and predictions aside, the new year means a fresh start, and for many it means new year’s resolutions. One of mine for 2011 is to make simple, small changes in my everyday life -- to cook and eat better and live a healthier lifestyle.

We all know that making simple changes to our diet can make a huge improvement in overall health and well being, but where do we begin? A simple way to get started is to make healthy food substitutions here and there. Remember, small changes really do add up at the end of the day, week, month and year. Here are a few ideas that will help give your cooking a “healthy” makeover and get you headed in the right direction for 2011.

Salt is easy to reduce in many recipes although some foods such as pasta and rice need salt; otherwise they taste flat (my opinion). For most main dishes, salads, soups, baked goods and casseroles, you can reduce salt by one-half or eliminate it altogether.

For baked goods that require yeast, don’t reduce the amount of salt in the recipe as it is necessary for leavening. Without salt, these goods may become dense and flat. Try to reduce salting your food at the table.

Keep cutting back slowly until eventually you cut it out altogether or you are using very little. As an alternative to salt, look to low-sodium substitutes or add herbs and spices to jazz up the flavor of your food (such as Mrs. Dash seasoning).

Sugar in most recipes, especially when baking, can be reduced by one-third to one-half the amount called for without sacrificing taste or quality.

However, if you find the food not sweet enough, or you would like to eliminate the sugar entirely in the recipe, try adding or using a sugar substitute such as Splenda. For replacement amounts, refer to www.splenda.com/splendaconversionchart.

Honey is another good sugar substitute. Some people use it cup for cup, others prefer 1/2 cup to2/3 cup of honey per cup of white sugar. When using honey in a recipe, reduce the amount of liquid by1/4 cup for every cup of honey used; lower the oven temp about 25 degrees to prevent over-browning and add1/4 teaspoon of baking soda for each cup of honey to your batter. (Honey is naturally acidic and the baking soda tempers it. Fruit juice concentrates, such as apple juice, orange juice or white grape juice concentrates, are wonderful substitutes for sugar and add interesting flavors as well.

Use three fourths cup for every one cup of white sugar and decrease the amount of liquid by three tablespoons. The substitution/replacement suggestions and amounts I have given are only basic guidelines. You should sweeten your recipes/food to your own taste. Try to avoid products with high fructose corn syrup -- read labels.

Reduce the oil and butter used in baking by substituting unsweetened applesauce for a portion of these in your recipes. Pumpkin or prune puree (baby food prunes work well) or mashed bananas are additional good substitutes to oil or butter. Braising, broiling, grilling, poaching, sautéing (use cooking spray) and steaming are healthy cooking methods that can capture the flavor and nutrients of your food without adding excessive amounts of added fat or oil.

Greek yogurt and fat-free sour cream are your friend. Both are wonderful alternatives for any recipe calling for heavy cream or regular sour cream. Use them in cream-based soups, enchiladas, or to top your baked potato.

When cooking or baking, use less egg yolks and more egg whites in your recipes. A handy alternative is to use a store-bought egg substitute.

Replace a portion of your white flour with whole grain flour. This adds nutritional value to your recipe. Another great addition to add is ground flax; it adds a host of healthy fats as well as fiber. Substitute ground turkey or chicken in recipes calling for ground beef.

Also, purchase lean cuts of meat or trim away the fat from fattier cuts. When using lean cuts of meat, marinades can help add flavor and tenderness -- without adding a lot of calories and unhealthy fats.

Occasionally, no matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. If this is the case, help your diet by cutting back on the portion size.

Eating healthier doesn’t necessarily mean giving up all your favorite foods and a healthier diet doesn’t have to be drastic. It all comes down to moderation and good balanced choices.

Every step you take helps toward good nutrition and an improved diet.