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Read labels. Check serving size on the label and identify the grams of fat per serving. Compare brands and select the product with the least fat per serving.
Limit your intake of added fats. Butter, margarine, salad dressings, and cooking oils have about 15 grams of fat per tablespoon. Use a low fat or a non-fat substitute instead.
Eat lean meats. Substitute lower fat cuts of meat for those high in fats.
Eat poultry instead of red meat. Chicken and turkey usually have less fat than beef or pork.
Trim and skin meat and poultry. Remove all visible fat and skin prior to cooking.
Limit portion size of cooked meat and poultry to less than three ounces and not more than six ounces per day.
Eat more fish, which is lower in total and saturated fat, than red meat or poultry.
Eat water-packed tuna, which has substantially less fat and calories than oil packed.
Select low fat dairy products. Use skim milk or 1% milk instead of whole or 2%. Select no-fat or low fat yogurt instead of whole mild or sour cream. Eat no fat frozen desserts instead of ice cream. Eat only cheeses with five or fewer fat grams per ounce.
Eat vegetable protein foods. Dried beans and peas are low fat and high in protein and soluble fiber. Use these to prepare main dishes and in soups.
Eat complex carbohydrates. Replace high fat foods with pastas, whole grain breads, rice, vegetables, fruits, and cereals.
Eat at least five to six servings of fruits and vegetables per day; these foods are high in essential vitamins, minerals, and fiber.
Select low fat breads and cereals by reading food labels and choosing items with fewer fat than three fat grams per serving.
Limit intake of fried foods. Foods that have been baked, broiled, grilled, poached, steamed, microwaved, or roasted are lower fat alternatives.
Use vegetable coating sprays as an alternative to oil, butter or margarine when cooking.
If you must use oils, select mono or polyunsaturated oils such as peanut, olive, canola, corn and sunflower. Avoid products, which list "partially hydrogenated" oil.
Limit you intake of high fat sauces and gravies. As an alternative use natural juices, fat skimmed broth, and vegetable salsas.
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