Use vegetable oils instead of butter and margarine when needed.
Rather than using store-bought salad dressings, make your own dressings at home using olive oil, lime juice, pepper and a little bit of salt (and honey if you'd like).
Cut down on salt by adding freshly squeezed lime or lemon juice and fresh herbs for more flavour. Let people add salt to the food themselves if they really need it.
Limit red meats to once or twice a week and substitute them with white meat and fish instead.
Season and marinate fish and/or meats with a spoonful of oil, a little salt, pepper, lime/lemon juice, herbs and spices. Then grill or bake in the oven instead of frying or cooking on the stove. Doing this will keep most of the nutrients and flavour of the food, and at the same time cuts down on the quantity of oil you use.
Try to use more fresh vegetables in your cooking instead of canned ones. Canned foods contain extra salt and preservatives.
During any free time you have, try to chop up fruits and vegetables. You can eat these as a snack instead of snacking on pre-packaged and unhealthy, store-bought snacks.
Instead of frying vegetables like zucchini, eggplant, sweet potato, broccoli, cauliflower, etc. season them with olive oil, a bit of salt, pepper, lemon or lime juice, garlic powder and paprika, and grill them in the oven for 15-20 minutes until they are tender-crisp. This will make the vegetables flavourful and it will keep all the nutrients there. You can boil or steam the vegetables as well.