How do I reduce fats, oils, added sugars and calories?

For your main dish, enjoy pasta, rice, beans, and/or vegetables. Or mix these foods with small amounts of lean meat, skinless poultry, or fish.

Boil, broil, grill, bake, roast, poach, steam, sauté, stir-fry, or microwave. Don’t fry in oil.

Trim fat from meat and poultry. Drain fat after browning. Chill soups and stews after cooking to remove hard fat from the top.

Cut back on foods containing hydrogenated and/or partially hydrogenated vegetable oils to reduce saturated fat and trans fat in your diet. Foods likely to contain these are cakes, cookies, crackers, pastries, pies, muffins, doughnuts, French fries, and candy.

Compare the sodium content of similar product and choose the products with less sodium.   Replace salt with herbs and spices.

Added sugars refers to sugars and syrups added to food during processing or preparation.  Examples of added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrups, high-fructose corn syrup, concentrated fruit juice, and honey.