With one of the busiest 'cooking' weeks upon us, many of us will be spending time in the kitchen preparing food for our friends and family. Whether you're trying out a new recipe or following one of your Grandmother's, you can swap out some tra­ditional ingredients that will save big on the calorie and fat content without sacrificing the outcome of the dish.

Here are some of our favorites and most 'effective':

Marshmallow Fluff for butter and sugar (in frosting)- Replacing the fat and sugar in frosting with marshmallow achieves the perfect consistency with many fewer calories. While two tablespoons of marshmallow has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 14 grams of sugar, and 5 grams of fat.

Evaporated skim milk for cream- It's the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch.

Stevia for sugar- The natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. Keep in mind that 1 cup of sugar has 770 calories! But take note, this switch can get expensive.

Prosciutto or pancetta for bacon- Bacon is often the go-to for that smoky flavor in savory dishes (and even in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat for two slices, prosciutto has just 30 calories and 4 grams in an equally weighted sample.

Greek yogurt for sour cream- Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.

Quinoa for oatmeal- Cooked with milk (cow, almond, hemp - whatever's on hand) and some cinnamon, quinoa makes a perfect protein-packed hot breakfast

Frozen or Fresh Fruits for canned fruit- This choice has a major impact not only on reducing your sugar intake, but also cuts down on preservatives. Select fresh or flash-frozen varieties.

Corn tortilla for flour tortilla- Half the calories and fat. That says it all! To help you get through this busy and week you may need an energy boost ...

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