Meat, Poultry, and Fish

• Choose lean meat. Look for USDA select or choice grades of lean beef such as
  round steak, sirloin tip, tenderloin, and extra lean ground beef.
• Avoid "prime" grade meat, they are high in saturated fat.
• Trim fat from meat: remove the skin and fat from poultry.
• Avoid liver, brains, and kidney, they are high in cholesterol.
• If you buy ground beef, it should contain no more than 15% fat or choose ground
  round which is typically very lean.
• If you buy tuna or other canned fish select ones packed in water. Rinse the fish in
  a strainer before cooking to decrease the sodium content.

Fruits and Vegetables

• Choose fresh fruits and vegetables instead of canned.
• If you must purchase canned rinse them with water to reduce the salt
  (from vegetables) and sugar (from fruits).
• Roasting vegetables in a hot oven will caramelize their natural sugars and
  bring out their full flavor.

Cooking Suggestions

• Bake, broil, microwave, poach, or roast instead of frying.
• When you do fry use a nonstick pan and nonstick cooking spray or a small
  amount of oil (canola or olive oil are the best choices).
• Use fresh herbs whenever possible. This will add flavor without adding fat.
• Add dry herbs such as thyme, rosemary and marjoram to add flavor.
• Use a food processor to grate fresh horseradish instead of canned, it has a
  stronger flavor with out the salt.
• Add fresh peppers too your dishes for extra flavor.
• Use dry mustard for a zesty flavor in cooking or mix it with water to make a very
  sharp condiment.
• Use vinegar or citrus juice for a wonderful flavor-enhancer, but add it at the last moment.
  Vinegar is great on vegetables such as greens, and citrus works well on fruits such
  as melons. Either is great with fish.
• Toast seeds, nuts and whole spices to bring out their full flavor. Cook them in a dry
  skillet over moderate heat or on a baking sheet in a 400 degree Fahrenheit oven.