Eat Healthier Foods

• Reduce the amount of red meat in your diet and substitute it with skinless chicken or turkey, preferably white meat from the breast versus dark meat from the legs and thighs. Include fish and shellfish, which are ideal low-fat protein options. Prepare completely vegetarian meals at least once a week. Purchase low-fat or fat-free dairy products. Reduce the amount of fat you cook with, and choose oils over butter or lard. Avoid desserts such as cakes, cookies and ice cream. Limit sodium intake by avoiding added salt as well as processed, frozen and canned goods.
  
  

Use Healthier Cooking Techniques

• Virtually all methods of cooking, with the exception of frying, are acceptable when following a low-fat diet. Roasting and grilling are suitable for meat, poultry, hearty fish and sturdy vegetables. Sauteing is useful for quickly cooking nearly anything and only requires a small amount of fat in the pan. Steaming is ideal for vegetables. Fish takes especially well to poaching, and the cooking liquid can be incorporated into the dish. Boiling is also a low-fat cooking method, though it may not yield the best flavor.
  
  

Do Not Eliminate All Fats

• Low-fat diets are generally safe; however, it is essential to keep some fat in your diet. Unsaturated fats, which are heart healthy, can be found in canola and olive oils, nuts, seeds, fish and avocados. When reducing fat intake, choose these types of foods so you do not develop a deficiency in essential fatty acids.