Healthy Eating

Here are some ways to eat healthy by reducing your fat intake.

To top baked potatoes, use salsa, vinegar, or nonfat or low-fat versions of: yogurt, sour cream, cottage cheese, margarine, or hard cheese.
Use a little lemon juice, dried herbs, thinly sliced green onions, or a little salsa as a nonfat topping for vegetables or salads.
Switch to 1% or skim milk and other nonfat or lower fat dairy products.
Cut back on cheese by using small (1 oz) amounts on sandwiches and in cooking.
Choose small portions of lean meat, fish, and poultry. Trim off all fat from meat and remove skin from poultry.
Use low-fat cooking methods: baking, poaching, and broiling.
Choose lower fat luncheon meats, such as sliced turkey or chicken breast, lean ham, or lean sliced beef.
Try pretzels or popcorn without butter or oil for an unsweetened treat.
Try small amounts of these low-fat treats: fig bars, vanilla wafers, ginger snaps, angel food cake, jelly beans, gum drops, hard candy, puddings made with 1% or skim milk, nonfat frozen yogurt with a fruit topping, and fruit popsicles.

National Cancer Institute, "Action Guide for Healthy Eating," 1995.