Keep it lean -- remove skin from chicken or turkey; for even less fat, choose light meat more often than dark meat
 

Think thin -- choose leaner cuts of meat (sirloin, top round or loin), and trim visible fat before slicing or cooking
 

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
 

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
 

Cook the low-fat way, rather than frying -- broil, roast on a rack, bake or steam poultry, meat or fish
 

Use lemon juice, garlic, herbs and spices to perk up the flavors of vegetables instead of rich sauces made with cream, butter or cheese
 

Eat less fried foods and drain off as much fat as possible after cooking