- Instead of: Whole milk, regular cheeses, cream cheese, sour cream Choose: Nonfat, low-fat, or reduced-fat versions
- Instead of: Bacon, sausage, ribs, salami, pastrami, hot dogs Choose: Canadian bacon, ham, lean roast beef, poultry, veggie dogs
- Instead of: White, refined breads, crackers, pastas, rice Choose: Whole-grain breads, crackers, pastas, brown rice
- Instead of: Sweet rolls, breakfast pastries, donuts, Danish, muffins Choose: Fruit spreads on whole-wheat toast or an English muffin
- Instead of: Potato chips, corn chips, buttery popcorn Choose: Baked versions of chips, air-popped or microwave lite popcorn
- Instead of: Deep-frying foods Choose: Baking, steaming, grilling, poaching, boiling, broiling
- Instead of: Regular sugary soft drinks, sodas, sweetened iced tea Choose: Diet drinks, mineral water, unsweetened (or diet) tea
- Instead of: Solid fats such as butter, stick margarine, and shortening Choose: Liquid vegetable oils such as olive, canola, soybean, sesame, and peanut oils
- Instead of: Salt Choose: Salt-free seasonings, herbs, spices, pepper