- Eat less fat (especially avoid butter, coconut and palm oil, saturated or hydrogenated vegetable fats such as Crisco, animal fats in meats, fats in dairy products).
- Use nonstick vegetable oil cooking sprays instead of oils. Olive oil is also good.
- Buy lean cuts of meat; reduce portion size to 3 ounces (the size of a pack of cards).
- Eat more fish, skinless chicken and turkey.
- Try low-fat snacks that have been baked instead of fried, such as pretzels.
- Drink skim milk, and buy low-fat cheese, yogurt and margarine.
- Buy sherbet, ice milk or frozen low-fat yogurt instead of ice cream.
- Have a bagel or English muffin instead of a donut or pastry.
- Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).
- Bake, broil, steam or grill foods instead of frying them.
- Eat fewer “fast foods” (burgers, fried foods), which are high in fat.
- Eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).
- Drink low-calorie beverages, such as unsweetened tea or diet soda pop