Eat less fat (especially butter, coconut and palm oil; saturated or hydrogenated vegetable fats; animal fats in meats, and fats in dairy products).

» Use non-stick vegetable-oil cooking sprays instead of oils.

» Buy lean cuts of meat, and eat fish, skinless chicken and turkey.

» Try low-fat snacks that have been baked instead of fried, such as pretzels.

» Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

» Try to limit how many sweets you eat.

» Eat no more than four egg yolks a week (use egg whites or egg substitutes).

» Bake, broil, steam or grill foods instead of frying them.

» Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

» Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

When choosing foods for a heart-healthy diet, opt for:

» FRUITS AND FRUIT JUICES: Fresh, canned or frozen.

» VEGETABLES: Fresh, frozen or canned (unsalted or rinsed). Avoid sauce or flavor pouches, which add salt and fat.

» MEATS: Poultry and fish, fresh or frozen, not breaded; canned tuna and salmon, unsalted or rinsed; chicken or turkey, both with the skin removed; lean cuts of beef, veal, pork or lamb. Trim away all fat.

» MEAT SUBSTITUTES: Dried beans, peas; lentils (not canned); tofu (soybean curd); nuts or seeds (unsalted, dry-roasted), such as sunflower seeds, peanuts, almonds and walnuts (eat nuts in small amounts because they're high in fat and calories); unsalted peanut butter.

» BEVERAGES: Canned low-sodium or no-salt-added tomato and vegetable juice; breakfast drink, powder or liquid (limit to 1 cup a day); lemonade, frozen concentrate or fresh; tea and coffee in moderation; soy protein powder, soy milk, liquid or dry milk (1 percent, 1/2 percent, fat-free or non-fat).

» CHEESES: Cottage cheese (dry curd, low sodium); low-fat or part-skim cheeses, such as ricotta and mozzarella; and Neufchatel.

» FATS: Unsaturated vegetable oils including canola, olive, corn, cottonseed, peanut, safflower, soybean and sunflower; low-sodium, low-fat salad dressing and mayonnaise; and unsalted margarine with liquid vegetable oil as first ingredient.

» GRAINS: Pasta; rice (enriched white or brown); homemade breads (with regular flour, not self-rising); melba toast, matzo crackers, pita bread and corn tortillas; cooked cereals such as corn grits, farina, oatmeal, oat bran, cream of rice, cream of wheat (not instant); puffed rice or wheat, shredded wheat, or any cereal with 100 mg to 150 mg of sodium; wheat germ; and unsalted, no-fat popcorn.

» SNACKS: Fruits, frozen juice bars, fruit ice, sorbet, sherbet, graham and animal crackers, fig bars, ginger snaps.

Source: American Heart Association

Eat less fat (especially butter, coconut and palm oil; saturated or hydrogenated vegetable fats; animal fats in meats, and fats in dairy products).

» Use non-stick vegetable-oil cooking sprays instead of oils.

» Buy lean cuts of meat, and eat fish, skinless chicken and turkey.

» Try low-fat snacks that have been baked instead of fried, such as pretzels.

» Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

» Try to limit how many sweets you eat.

» Eat no more than four egg yolks a week (use egg whites or egg substitutes).

» Bake, broil, steam or grill foods instead of frying them.

» Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

» Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

When choosing foods for a heart-healthy diet, opt for:

» FRUITS AND FRUIT JUICES: Fresh, canned or frozen.

» VEGETABLES: Fresh, frozen or canned (unsalted or rinsed). Avoid sauce or flavor pouches, which add salt and fat.

» MEATS: Poultry and fish, fresh or frozen, not breaded; canned tuna and salmon, unsalted or rinsed; chicken or turkey, both with the skin removed; lean cuts of beef, veal, pork or lamb. Trim away all fat.

» MEAT SUBSTITUTES: Dried beans, peas; lentils (not canned); tofu (soybean curd); nuts or seeds (unsalted, dry-roasted), such as sunflower seeds, peanuts, almonds and walnuts (eat nuts in small amounts because they're high in fat and calories); unsalted peanut butter.

» BEVERAGES: Canned low-sodium or no-salt-added tomato and vegetable juice; breakfast drink, powder or liquid (limit to 1 cup a day); lemonade, frozen concentrate or fresh; tea and coffee in moderation; soy protein powder, soy milk, liquid or dry milk (1 percent, 1/2 percent, fat-free or non-fat).

» CHEESES: Cottage cheese (dry curd, low sodium); low-fat or part-skim cheeses, such as ricotta and mozzarella; and Neufchatel.

» FATS: Unsaturated vegetable oils including canola, olive, corn, cottonseed, peanut, safflower, soybean and sunflower; low-sodium, low-fat salad dressing and mayonnaise; and unsalted margarine with liquid vegetable oil as first ingredient.

» GRAINS: Pasta; rice (enriched white or brown); homemade breads (with regular flour, not self-rising); melba toast, matzo crackers, pita bread and corn tortillas; cooked cereals such as corn grits, farina, oatmeal, oat bran, cream of rice, cream of wheat (not instant); puffed rice or wheat, shredded wheat, or any cereal with 100 mg to 150 mg of sodium; wheat germ; and unsalted, no-fat popcorn.

» SNACKS: Fruits, frozen juice bars, fruit ice, sorbet, sherbet, graham and animal crackers, fig bars, ginger snaps.

Source: American Heart Association

Eat less fat (especially butter, coconut and palm oil; saturated or hydrogenated vegetable fats; animal fats in meats, and fats in dairy products).

» Use non-stick vegetable-oil cooking sprays instead of oils.

» Buy lean cuts of meat, and eat fish, skinless chicken and turkey.

» Try low-fat snacks that have been baked instead of fried, such as pretzels.

» Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

» Try to limit how many sweets you eat.

» Eat no more than four egg yolks a week (use egg whites or egg substitutes).

» Bake, broil, steam or grill foods instead of frying them.

» Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

» Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

When choosing foods for a heart-healthy diet, opt for:

» FRUITS AND FRUIT JUICES: Fresh, canned or frozen.

» VEGETABLES: Fresh, frozen or canned (unsalted or rinsed). Avoid sauce or flavor pouches, which add salt and fat.

» MEATS: Poultry and fish, fresh or frozen, not breaded; canned tuna and salmon, unsalted or rinsed; chicken or turkey, both with the skin removed; lean cuts of beef, veal, pork or lamb. Trim away all fat.

» MEAT SUBSTITUTES: Dried beans, peas; lentils (not canned); tofu (soybean curd); nuts or seeds (unsalted, dry-roasted), such as sunflower seeds, peanuts, almonds and walnuts (eat nuts in small amounts because they're high in fat and calories); unsalted peanut butter.

» BEVERAGES: Canned low-sodium or no-salt-added tomato and vegetable juice; breakfast drink, powder or liquid (limit to 1 cup a day); lemonade, frozen concentrate or fresh; tea and coffee in moderation; soy protein powder, soy milk, liquid or dry milk (1 percent, 1/2 percent, fat-free or non-fat).

» CHEESES: Cottage cheese (dry curd, low sodium); low-fat or part-skim cheeses, such as ricotta and mozzarella; and Neufchatel.

» FATS: Unsaturated vegetable oils including canola, olive, corn, cottonseed, peanut, safflower, soybean and sunflower; low-sodium, low-fat salad dressing and mayonnaise; and unsalted margarine with liquid vegetable oil as first ingredient.

» GRAINS: Pasta; rice (enriched white or brown); homemade breads (with regular flour, not self-rising); melba toast, matzo crackers, pita bread and corn tortillas; cooked cereals such as corn grits, farina, oatmeal, oat bran, cream of rice, cream of wheat (not instant); puffed rice or wheat, shredded wheat, or any cereal with 100 mg to 150 mg of sodium; wheat germ; and unsalted, no-fat popcorn.

» SNACKS: Fruits, frozen juice bars, fruit ice, sorbet, sherbet, graham and animal crackers, fig bars, ginger snaps.

Source: American Heart Association

Eat less fat (especially butter, coconut and palm oil; saturated or hydrogenated vegetable fats; animal fats in meats, and fats in dairy products).

» Use non-stick vegetable-oil cooking sprays instead of oils.

» Buy lean cuts of meat, and eat fish, skinless chicken and turkey.

» Try low-fat snacks that have been baked instead of fried, such as pretzels.

» Choose low-fat dairy products, such as skim milk, and low-fat cheese, yogurt and margarine.

» Try to limit how many sweets you eat.

» Eat no more than four egg yolks a week (use egg whites or egg substitutes).

» Bake, broil, steam or grill foods instead of frying them.

» Eat fewer "fast foods" (burgers, fried foods), which are high in fat. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

» Drink low-calorie beverages, such as unsweetened tea or diet soda pop.

When choosing foods for a heart-healthy diet, opt for:

» FRUITS AND FRUIT JUICES: Fresh, canned or frozen.

» VEGETABLES: Fresh, frozen or canned (unsalted or rinsed). Avoid sauce or flavor pouches, which add salt and fat.

» MEATS: Poultry and fish, fresh or frozen, not breaded; canned tuna and salmon, unsalted or rinsed; chicken or turkey, both with the skin removed; lean cuts of beef, veal, pork or lamb. Trim away all fat.

» MEAT SUBSTITUTES: Dried beans, peas; lentils (not canned); tofu (soybean curd); nuts or seeds (unsalted, dry-roasted), such as sunflower seeds, peanuts, almonds and walnuts (eat nuts in small amounts because they're high in fat and calories); unsalted peanut butter.

» BEVERAGES: Canned low-sodium or no-salt-added tomato and vegetable juice; breakfast drink, powder or liquid (limit to 1 cup a day); lemonade, frozen concentrate or fresh; tea and coffee in moderation; soy protein powder, soy milk, liquid or dry milk (1 percent, 1/2 percent, fat-free or non-fat).

» CHEESES: Cottage cheese (dry curd, low sodium); low-fat or part-skim cheeses, such as ricotta and mozzarella; and Neufchatel.

» FATS: Unsaturated vegetable oils including canola, olive, corn, cottonseed, peanut, safflower, soybean and sunflower; low-sodium, low-fat salad dressing and mayonnaise; and unsalted margarine with liquid vegetable oil as first ingredient.

» GRAINS: Pasta; rice (enriched white or brown); homemade breads (with regular flour, not self-rising); melba toast, matzo crackers, pita bread and corn tortillas; cooked cereals such as corn grits, farina, oatmeal, oat bran, cream of rice, cream of wheat (not instant); puffed rice or wheat, shredded wheat, or any cereal with 100 mg to 150 mg of sodium; wheat germ; and unsalted, no-fat popcorn.

» SNACKS: Fruits, frozen juice bars, fruit ice, sorbet, sherbet, graham and animal crackers, fig bars, ginger snaps.

Source: American Heart Association

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

• Eat your evening meal in the kitchen or dining room, sitting down at the table.

• Clean the kitchen after you put your dinner dishes away. This may prevent you from messing it up soon after.

• Brush your teeth right after dinner .
• Take up a hobby such as reading or knitting.
  

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

• Eat your evening meal in the kitchen or dining room, sitting down at the table.

• Clean the kitchen after you put your dinner dishes away. This may prevent you from messing it up soon after.

• Brush your teeth right after dinner .
• Take up a hobby such as reading or knitting.
  

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

• Eat your evening meal in the kitchen or dining room, sitting down at the table.

• Clean the kitchen after you put your dinner dishes away. This may prevent you from messing it up soon after.

• Brush your teeth right after dinner .
• Take up a hobby such as reading or knitting.
  

• Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.

• Eat your evening meal in the kitchen or dining room, sitting down at the table.

• Clean the kitchen after you put your dinner dishes away. This may prevent you from messing it up soon after.

• Brush your teeth right after dinner .
• Take up a hobby such as reading or knitting.
  

Eating for a Healthy Heart

Eat Healthy to Help Prevent Heart Disease

What kills Americans most? Heart disease. It’s the No.1 cause of death in this country.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.

Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.

Eating for a Healthy Heart

Eat Healthy to Help Prevent Heart Disease

What kills Americans most? Heart disease. It’s the No.1 cause of death in this country.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.

Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.

Eating for a Healthy Heart

Eat Healthy to Help Prevent Heart Disease

What kills Americans most? Heart disease. It’s the No.1 cause of death in this country.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.

Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.

Eating for a Healthy Heart

Eat Healthy to Help Prevent Heart Disease

What kills Americans most? Heart disease. It’s the No.1 cause of death in this country.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.

Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.

A misconception about the low carb diet is that you cannot eat fruit. While green vegetables have fewer carbs and are thus, more preferred, there are some fruits that you can eat in moderation.

This is a list of fruits and their net carbs- that is carbs after the fiber deduction. Also, per serving or 1/4 of a cup.

apple (1) - 17.3g
apricot (1) - 3.1g
avocado (1) - 0.5g
banana (1) - 21.2g
cantaloupe - 3.0g
cherries - 4.2g
coconut - 1.3g
cranberries - 2.0g
grapes - 6.7g
honeydew - 3.6g
kiwi - 6.5g
lemon (1) - 3.8g
mango - 6.3g
orange (1) - 12.9g
peach (1) - 8.9g
pear (1) - 21.1g
pineapple - 4.3g
plum (1) - 7.6g
raisins - 31.0g
watermelon - 2.6g

It's easy to adopt the DASH eating plan. Here are some ways to get started:

Change gradually.

	If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
	If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
	Use only half the butter, margarine, or salad dressing you do now.
	Try lowfat or fat free condiments, such as fat free salad dressings.
	Gradually increase dairy products to three servings per day. For example, drink milk with lunch or dinner, instead of soda, alcohol, or sugar-sweetened tea. Choose lowfat (1 percent) or fat free (skim) dairy products to reduce total fat intake.

Treat meat as one part of the whole meal, instead of the focus.

	Buy less meat. If it's not there, you won't eat it.
	Limit meat to 6 ounces a day (two servings)--all that's needed. Three to four ounces is about the size of a deck of cards.
	If you now eat large portions of meat, cut them back gradually--by a half or a third at each meal.
	Include two or more vegetarian-style (meatless) meals each week.
	Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles and pasta, and stir-fry dishes, having less meat and more vegetables, grains, and dry beans.

Use fruits or lowfat foods as desserts and snacks.

	Fruits and lowfat foods offer great taste and variety. Use fruits canned in their own juice. Fresh fruits require little or no preparation. Dried fruits are easy to carry with you.
	Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; lowfat and fat free yogurt and frozen yogurt; plain popcorn with no salt or butter added; and raw vegetables.

It's easy to adopt the DASH eating plan. Here are some ways to get started:

Change gradually.

	If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
	If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
	Use only half the butter, margarine, or salad dressing you do now.
	Try lowfat or fat free condiments, such as fat free salad dressings.
	Gradually increase dairy products to three servings per day. For example, drink milk with lunch or dinner, instead of soda, alcohol, or sugar-sweetened tea. Choose lowfat (1 percent) or fat free (skim) dairy products to reduce total fat intake.

Treat meat as one part of the whole meal, instead of the focus.

	Buy less meat. If it's not there, you won't eat it.
	Limit meat to 6 ounces a day (two servings)--all that's needed. Three to four ounces is about the size of a deck of cards.
	If you now eat large portions of meat, cut them back gradually--by a half or a third at each meal.
	Include two or more vegetarian-style (meatless) meals each week.
	Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles and pasta, and stir-fry dishes, having less meat and more vegetables, grains, and dry beans.

Use fruits or lowfat foods as desserts and snacks.

	Fruits and lowfat foods offer great taste and variety. Use fruits canned in their own juice. Fresh fruits require little or no preparation. Dried fruits are easy to carry with you.
	Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; lowfat and fat free yogurt and frozen yogurt; plain popcorn with no salt or butter added; and raw vegetables.

It's easy to adopt the DASH eating plan. Here are some ways to get started:

Change gradually.

	If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
	If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
	Use only half the butter, margarine, or salad dressing you do now.
	Try lowfat or fat free condiments, such as fat free salad dressings.
	Gradually increase dairy products to three servings per day. For example, drink milk with lunch or dinner, instead of soda, alcohol, or sugar-sweetened tea. Choose lowfat (1 percent) or fat free (skim) dairy products to reduce total fat intake.

Treat meat as one part of the whole meal, instead of the focus.

	Buy less meat. If it's not there, you won't eat it.
	Limit meat to 6 ounces a day (two servings)--all that's needed. Three to four ounces is about the size of a deck of cards.
	If you now eat large portions of meat, cut them back gradually--by a half or a third at each meal.
	Include two or more vegetarian-style (meatless) meals each week.
	Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles and pasta, and stir-fry dishes, having less meat and more vegetables, grains, and dry beans.

Use fruits or lowfat foods as desserts and snacks.

	Fruits and lowfat foods offer great taste and variety. Use fruits canned in their own juice. Fresh fruits require little or no preparation. Dried fruits are easy to carry with you.
	Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; lowfat and fat free yogurt and frozen yogurt; plain popcorn with no salt or butter added; and raw vegetables.

It's easy to adopt the DASH eating plan. Here are some ways to get started:

Change gradually.

	If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
	If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
	Use only half the butter, margarine, or salad dressing you do now.
	Try lowfat or fat free condiments, such as fat free salad dressings.
	Gradually increase dairy products to three servings per day. For example, drink milk with lunch or dinner, instead of soda, alcohol, or sugar-sweetened tea. Choose lowfat (1 percent) or fat free (skim) dairy products to reduce total fat intake.

Treat meat as one part of the whole meal, instead of the focus.

	Buy less meat. If it's not there, you won't eat it.
	Limit meat to 6 ounces a day (two servings)--all that's needed. Three to four ounces is about the size of a deck of cards.
	If you now eat large portions of meat, cut them back gradually--by a half or a third at each meal.
	Include two or more vegetarian-style (meatless) meals each week.
	Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles and pasta, and stir-fry dishes, having less meat and more vegetables, grains, and dry beans.

Use fruits or lowfat foods as desserts and snacks.

	Fruits and lowfat foods offer great taste and variety. Use fruits canned in their own juice. Fresh fruits require little or no preparation. Dried fruits are easy to carry with you.
	Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; lowfat and fat free yogurt and frozen yogurt; plain popcorn with no salt or butter added; and raw vegetables.