Research shows that we get full by the amount of food we eat, not the number of calories we take in. You can cut calories in your favorite foods by lowering the amount of fat and/or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.
Let's take macaroni and cheese as an example. A standard recipe that uses whole milk, butter and full-fat cheese has about 540 calories in a one-cup serving. To make it healthier, use 2 cups non-fat milk instead of 2 cups whole milk. Use 1 tablespoon butter instead of 2 or use 2 tablespoons of soft trans-fat-free margarine. Add about 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like). Your re-designed mac and cheese now has 315 calories in a one-cup serving.