Eat a breakfast that includes 100% fruit juice and 
a piece of fruit along with cereal, yogurt, 
waffles or pancakes.


When you go grocery shopping, hit the produce section first. 
Then keep bowls of fruit on the kitchen table and counter.


If you must use butter and margarine, use them sparingly. 
Even better, switch to reduced-fat margarine or try jelly 
on your bread, bagels, and other baked goods.


Use "lite" or low-fat dairy products (e.g., milk, 
cheese, yogurt, or sour cream).


When you make or buy a salad, a little bit of 
salad dressing goes a long way. Measure 1 tablespoon of 
dressing and toss well with your salad. The dressing 
coats the salad instead of drenching it.


There’s no reason to give up eating meat, but you 
can help reduce fat by choosing the leanest cuts 
such as beef round, sirloin, pork loin chops, 
turkey, chicken and roasts.


Fried foods taste great, but are not great for you.  
Use oils sparingly (try olive and canola oils). Bake 
chicken without the skin. Substitute a potato for 
french fries.


Make your own snacks by packing healthy, quick, 
and easy-to-grab foods such as little bags or 
containers of ready-to-eat vegetables (e.g., 
celery sticks, cucumber wedges, and cherry tomatoes). 
Or make healthier choices on snacks that are store bought, 
like pretzels.


When eating deserts, cut down on portion size, substitute 
low-fat or fat-free baked goods, cookies and ice cream 
or choose fruit.


When dining out or ordering in, ask for half of 
a serving or a "doggy bag." That way you won’t 
be as full, and you can have some tomorrow.


When ordering fast food, order a lean roast 
beef sandwich, order grilled chicken sandwiches 
and add your own fixings, keep portions 
to regular and small (no double anything) 
and order items without the cheese.