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Don’t leave healthy habits at home.
When eating out, ask about ingredients or preparations. Order your sauces and dressings on the side. Choose lower fat selections at fast food restaurants, grilled chicken instead of fried, light dressings, pizza with veggies instead of meat, or cheese-less hamburgers.

Try healthy snacks.
Don’t sabotage your diet with fat from snacks. Try snacking on fruits and vegetables, dried fruits, pretzels, breadsticks, or low-fat crackers. Popcorn with very little or no oil is also a healthy snack.

Eat smaller portions of meat.
A healthy serving of meat is about the size of a deck of cards; about 3 ounces of cooked meat. You should limit your intake of meat to five to seven ounces per day.

Add flavor without the fat.
Try low-fat sauces and dressings. Season with herbs and spices, and use less butter or margarine.

Choose lean meats.
Cook unmarbled cuts of round, shank, tenderloin or sirloin beef, center loin or tenderloin pork, fish, skinless poultry, and other lean meats. Always trim off the fat, and try to grill or cook on a rack so the fat drips away from the meat, or drain the fat if cooking in a skillet.

Eat more fruits & vegetables.
Fruits and vegetables contain nutrients like vitamins A and C, which may lower the risks of cancer. Plus, they are low in fat and high in fiber.

Choose low-fat dairy products.
Low-fat cheeses offer all of the nutrients in traditional cheeses, but have less fat and fewer calories. Also try milk that’s 1% fat or less, plain yogurt instead of sour cream for dips, and ice milk or frozen yogurt instead of ice cream.

Don’t rely on counting calories & fat.
Instead, learn which foods you should eat more or less of—and you won’t have to count calories or grams of fat. Remember to balance higher fat treats with more nutritious selections.

Add Whole wheat pasta, bagels, bread, & other multi-grain products to your diet
Many grain products have little fat or calories, but are rich in nutrients and dietary fiber.