Eat Fewer Foods High in Solid Fats
- Opt for lean ground beef, turkey, chicken, fish, beans, lentils and tofu. Cut back on processed meats such as hot dogs, salami and bacon.
- Grill, broil, bake or steam foods instead of frying.
- Cook with healthy oils such as olive, canola and sunflower oils in place of partially-hydrogenated oils or butter.
- Select low-fat or fat-free milk, yogurt and cheese.
Choose Foods and Drinks with Little or No Added Sugars
- Drink mostly water and opt for low-fat or fat-free milk or 100-percent fruit juice in moderate amounts.
- For additional taste, add lemons, limes or cucumbers to water or drink unsweetened carbonated water.
- Eat fresh fruit for dessert instead of cakes, cookies or pastries.
- Buy foods with little-to-no added sugars, including unsweetened applesauce or unsweetened whole-grain cereals.
Cut Back on Sodium
- Instead of salt, use herbs and spices to season foods.
- Do not add salt when cooking pasta, rice and vegetables.
- Read the Nutrition Facts label to compare the sodium content of high-sodium foods such as pre-made foods, frozen meals, bread, canned soups and vegetables.