FUEL : NUTRITION & DIETS SMALL CHANGES MAKE BIG DIFFERENCE IN DIETING.

Byline: Tom Sietsema Seattle Post-Intelligencer

Eating healthier is a year-round thing, but the prospect of a new season - and the skimpier outfits that come with it - help us recall forgotten New Year's resolutions about diet. Some ways to make a difference:

Fake ``creaminess'' in vegetable soups by removing a cup or so from the pot, pureeing it in a blender and returning it to pot. This works best with soups containing carrots, potatoes, beans and such.

Replace high-fat garnishes with low-fat substitutes: Use cocktail sauce instead of tartar sauce on fish, a hearty mustard instead of mayonnaise on sandwiches, snack on pretzels instead of nuts (just a small handful of the latter racks up 200 calories).

When baking, use chopped dried fruit (dates, raisins, prunes, apricots) instead of high-fat nuts or chocolate morsels; dust cake tops with powdered sugar instead of frosting.

The condiment of fashion - salsa - is typically fat-free and incredibly versatile. Put it to use as a zesty sauce, dip or salad dressing.

Sweeter and ``meatier'' than most vinegars, balsamic vinegar lends a welcome boost to many savory dishes while allowing you to skip the oil.

A satisfying alternative to sour cream: a cup of pureed low-fat cottage cheese enhanced with a spritz of fresh lemon juice.

While you're spring cleaning, defat your pantry: Stock up on supplies of onions, fresh garlic and ginger, fresh lemons and limes, flavored vinegars, evaporated skim milk and nonstick cookware.

Steamed vegetables should be a pleasure, not penance. Try cooking them over water infused with aromatics, including herbs, wine or fresh ginger. Try whole cherry tomatoes cooked over sherry, garlic and shallots; sliced mushrooms steamed over Marsala.

Prepare fish or chicken in paper packets or foil. Both types of wrapping seal in juices and flavor without adding unwanted fat. Just remember to cut things thinly (for example, fillet a chicken breast and cut into slices) and lay on aromatics (lemon rind, leeks, celery, onion) with a generous hand. Wrap the package tightly before cooking.

A low-cal alternative to croutons: Toss 2 cups of whole-wheat bread crumbs with a tablespoon of soy sauce and a minced clove or two of garlic. Spread on a baking sheet in a 350-degree oven until brown, remembering to stir occasionally.

Don't add oil to your pasta - it only adds calories and prevents sauce from sticking to the noodles. Simply add the pasta to plenty of rapidly boiling water and stir the strands to keep them from clumping.

Keep on hand skinned, poached chicken breasts for fast, easy-to-assemble salads and sandwiches. To boost their flavor, poach the chicken in water or broth with vibrant flavorings such as rosemary, curry, bay leaf, cumin, chili powder or hot pepper sauce.

Jazz up broccoli or cauliflower with a sprightly gremolata instead of butter or cheese. A little goes a long way: Start by combining a couple tablespoons chopped parsley, 4 teaspoons finely grated lemon rind and 2 cloves of peeled, minced garlic.

Dessert lovers, take note: A classic angel-food cake has no fat because it's made with egg whites. Instead of whipped cream, garnish the dessert with fresh berries or sliced fruit. For a change of pace, try toasting a slice of the cake just before serving.

In restaurants, look for dishes described as poached, simmered, steamed, grilled, broiled or roasted. Avoid food described as fried, sauteed, crisp, rich, battered or pastry-wrapped. Keep in mind that a lot of butter and cream can be hidden in anything stuffed, mashed, whipped or pureed.

Finally, request that unwelcome things you might be tempted to eat - chips, french fries, butter - be removed from the table.