Fat - Choose Right and Use Less: Foods that are fried contain at least double the calories of foods that are steamed or baked. Fat contains 9 calories per gram - more than double for protein or carbohydrate. So, it stands to reason that you should try to reduce the amount of fat in your cooking. Here’s how:

• Measure - measure oil instead of pouring - about 1 tablespoon per pan is all that is needed; vegetable cooking oil spray allows you to use just a small amount of oil. Cruets also work well so you drizzle instead of pour!
• Use low-fat cooking methods like baking, microwaving, broiling or steaming
• Non-stick cookware and bakeware require less oil
• Reduced fat margarine, mayonnaise and dressings are good choices especially when used sparingly
• Read labels to choose low-fat ingredients
• Apple sauce or pureed prunes can be used for half the fat in most baking recipes

Meat - Lean Is Best; Fish and White Poultry Is Better: Leaner is better with high-protein items. Keep serving sizes to 3 ounces or less. Choose:

• Chicken or turkey breast without skin or extra lean
• Fish, fresh or frozen (plain, not breaded!)
• Beans, lentils, canned or dried

Dairy - Skim Is Lower-Calorie: Dairy foods can be an excellent source of calcium. But wise choices are needed lest you end up with too much saturated fat and sodium.

• Yogurt - choose low-fat and light
• Milk - choose skim or 1%
• Ricotta - choose fat-free ricotta
• Sour cream - use fat-free sour cream
• Fat-free half and half - use this in place of whole milk or cream
• Cheese - cheese is the number one source of saturated fat in the American diet. Choose reduced fat shredded cheese or Parmesan cheese and use sparingly.