Sure, low-fat cooking sounds good in theory. But let's face it: At the end of a long, hard day, who's really got the energy to shop for all those fresh ingredients or to follow a long, complicated recipe?

Well, I've got good news. Getting on the healthful cooking track is a lot easier than you may think. In fact, all it takes is an open mind, a little planning, and a few good kitchen tools.

Many people equate low-fat cooking with time-consuming, but it actually takes little effort or time to quickly put simple, tasty meals on the table, especially if you plan ahead.

Here are a few simple steps that will help you reform your culinary ways:

1. Outfit your kitchen. You don't need a lot of fancy gadgets to make cooking light a snap. Nonstick cookware reduces the need for oil; a roasting pan with a grate or rack or a broiling pan with a tray prevents meat from absorbing fatty drippings; and a steamer or wok allows you to cook vegetables quickly to preserve nutrients. A rice cooker and a crock pot with a timer will allow you to toss ingredients in before work, then come home to a hot meal.

2. Upgrading the nutritional value of the items in your pantry will instantly make for healthier cooking. Your cupboards should hold an array of staples for making quick, healthful meals and snacks, such as quick-cooking brown rice, whole-wheat pasta, and rolled oats for meatballs as well as hot cereal.

A scan of cans should reveal seafood (tuna and salmon) and chicken, a variety of vegetables and beans, diced tomatoes, tomato sauce, and reduced-fat soup. For nutritious desserts and snacks, keep applesauce, raisins, dried and canned fruit, pretzels, rice cakes, and reduced-fat crackers within easy reach.

3. In addition to a fresh assortment of perishable products--eggs, low-fat milk and cheese, and fresh fruit and vegetables--stock your refrigerator with flavorful condiments. Dress up cut veggies or baked potatoes with store-bought low-fat dips or salad dressings, or mix up your own using nonfat yogurt, sour cream, or cottage cheese. Perk up sandwiches with sweet peppers, chutney, and spicy salsas, and top crackers with low-fat cream cheese and all-fruit preserves.

4. Make a meal plan. Spend a few hours each week flipping through low-fat cookbooks, and select seven days worth of meals that appeal to you. Write them down on index cards or input them into your computer. This is your master shopping list; keep it posted on your refrigerator door so you'll know what to buy the next time you go to the store.

5. Take advantage of the weekend. When the pace of life is more leisurely, use the time to prepare healthful meals in double batches, then freeze half in single-meal containers for quick mid-week thawing. If you do this each weekend, it won't be long before you have a variety of ready-made meal options in the freezer.

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