Tips for Cutting Calories and Fat to lose weight

• Think of meat as a side dish instead of as the center of your meal.
• Try main dishes that feature whole wheat pasta, brown rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta, rice, beans, and vegetables with small amounts of lean meat, poultry, or fish. An example is bean soup flavored with a small amount of lean ham.
• Eat less sugar and fewer sweets.
• Drink less alcohol or no alcohol.
• Choose foods whose labels say low, light or reduced to describe calories or fat.
• Choose 1 percent or skim milk products and reduced fat cheeses.
• Replace ice cream with fat-free frozen yogurt.
• Replace sour cream with fat-free or low-fat plain yogurt.
• Make sure fish, poultry, and meat are lean. Trim skin and fat.
• Broil, roast, or steam foods.
• Fill up on fruits, vegetables, and whole grains.
• Eat plenty of vegetables, fruits, and grain products such as bread and rice.
• Eat only small, single servings of foods high in fat or calories.