Eat no more than
2 oz (57 g) to
3 oz (85 g) of meat, about
the size of a deck of cards, at one time.
Do not eat any visible
Eat chicken and turkey without the skin.
fish. Avoid fish canned in oil, such as sardines.
Bake, broil, or
sauté meats, fowl, or fish instead of frying them in lots of butter or fat.
Increase the amount of fresh fruits and vegetables
in your diet. Use beans in place of meat.
Drink fat-free or low-fat
Read the labels on cheeses, and choose those with less than
5 g of fat per ounce.
sour cream, cream cheese, or yogurt.
Flavor your foods with herbs
and spices (such as basil, tarragon, or mint), nonfat sauces, or lemon juice
instead of butter. You can also use butter substitutes, nonfat mayonnaise, or
nonfat dressing. Always read food labels carefully. Some foods low in fat are
high in salt (sodium).
Try applesauce, prune puree, or mashed
bananas to replace some or all of the fat when you bake.
cooking oil that is liquid at room temperature. Try nonstick pans or oil
Remember that fat-free or low-fat foods are not always low in
calories. Always read the food label to check the amount of calories in each
How this information was developed to help you make better health decisions.