RETHINK YOUR ROUTINE: Instead of frying or sautéing, try lower–fat techniques such as poaching, steaming, grilling, or roasting.
MAKE SIMPLE SUBSTITUTIONS: Use yogurt instead of sour cream; instead of the full- fat versions, use reduced- fat cream cheese and mayonnaise, and part-skim mozzarella and ricotta cheese.
PAY ATTENTION TO PORTIONS: A serving of protein should be the size of a deck of cards, and a serving of starchy foods (like pasta and rice) should be the size of a tennis ball.
GO EASY ON THE OIL: Rather than pouring oil straight into a pan when cooking, parcel it out with a measuring spoon. Or use a pastry brush to lightly coat the pan (and food) with oil before roasting.
UP YOUR VEGETABLES: Increasing the number of vegetables on your plate and reducing the amount of meat is an easy way to cut out fat and add nutrients.
OPT FOR LEAN PROTEIN: Opt for lower- fat meats, such as skinless chicken and turkey breast, or beef and pork tenderloin (instead of rib eye and Porterhouse), and eat more fish and meatless proteins like beans and tofu.
SLIM DOWN YOUR SALADS: To keep your salad more healthful, make your own vinaigrette using less oil than store-bought versions, or use low- fat buttermilk in creamy dressings. Toss the salad with just enough dressing to coat, and cut down on fatty additions such as cheese and croutons.
ADD FAT- FREE FLAVOR: Instead of relying on fats like butter and oil, enhance your dishes with vinegar, citrus, spices, and fresh or dried herbs.
FILL UP ON FIBER: Beans, whole grains, and legumes are relatively low in calories yet packed with fiber, which helps keep you feeling fuller longer.
CHOOSE SWEETS WISELY: Make a low- fat treat for dessert, such as angel food cake or granita, or enjoy just a few squares of bittersweet chocolate.
