• Bake, broil, grill, roast, microwave or poach meat and poultry instead of frying them.
• Roast meat and poultry on a rack so the fat drips away. Baste with low-fat broth instead of pan drippings.
• Use non-stick cookware with cooking spray or broth instead of vegetable oil.
• Trim skin and visible fat from meat and poultry.
• Cook vegetables quickly in the least amount of water to preserve nutrients.
• Steam or sauté vegetables.
• In a combination dish or casserole, increase the amount of vegetable while decreasing the portion of meat.
• Use legumes instead of meat in a combination dish.
• Let soup, gravy or stew cool in the refrigerator, then skim the hardened fat from the top.
• Prepare a smaller amount of meat for dinner and add another vegetable to the menu.
• Substitute low-fat ingredients for high-fat ingredients in recipes
• Use low-fat, low-sodium flavor enhancers such as herbs, spices, flavored vinegars and fruit juices.
• Use more whole grains to increase the fiber content of recipes. For example, whole wheat flour, brown rice, whole wheat pasta, barley and oats.
• Use ground round or ground sirloin instead of ground beef. Brown meat and drain it in a colander, then rinse meat with hot water to help remove fat.
• Use soy products as meat replacement or meat extender in dishes such as meatloaf or spaghetti.
• Choose fish more often. Salmon and tuna are both high in heart healthy omega-3 fatty acids.
• A lean lunch meat style slice of ham is sufficient for seasoning most vegetables when a bacon or ham flavor is desired.
• If your recipe calls for sautéing vegetables or meats in oil or butter, try several tablespoons of water, broth, wine, flavored vinegar, or fruit juice.  Then steam in a covered pot.

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