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Keep it lean -- remove skin from chicken or turkey; for even less fat, choose light meat more often than dark meat
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Think thin -- choose leaner cuts of meat (sirloin, top round or loin), and trim visible fat before slicing or cooking
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Depending upon your calorie needs, you should have 6 to 11 servings of grains -- breads, cereals, rice and pasta -- each day; these foods are naturally low in fat and supply complex carbohydrates, an important source of energy; whole grains, such as brown rice and whole-wheat bread, are also good sources of fiber
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Cut back on fat -- use nonstick cooking sprays instead of oil when browning meats, stir-frying or when a recipe calls for a greased pan or dish
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Cook the low-fat way, rather than frying -- broil, roast on a rack, bake or steam poultry, meat or fish
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Use lemon juice, garlic, herbs and spices to perk up the flavors of vegetables instead of rich sauces made with cream, butter or cheese
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Eat less fried foods and drain off as much fat as possible after cooking