<human>:  What cooking techniques can I use to reduce calories?
<bot>: 
1. Substitute higher-calorie ingredients, like butter, with lower-calorie alternatives such as olive oil or low-fat yogurt.
2. Minimize added sugars and fats, such as in sauces and dressings.
3. Bake, broil, grill, or steam food instead of deep-frying.
4. Use herbs and spices to add flavor instead of adding cream, cheese, or butter.
5. Cut back on high-calorie condiments, like salad dressings and mayonnaise.
6. Use smaller plates and bowls to control portions.