· Use skim or low fat varieties of all dairy products (milk, yogurt, cheese, butter, cream, ice cream)
· Avoid all oils. If a recipe needs some oil/butter/ghee, use olive or canola oil in small quantity. Make a habit of brushing or spraying the oil in the pan instead of pouring.
· Use non-sticking utensils for cooking.
· First, heat the utensil, and then add (preferably spray) oil. A heated pan spreads the oil better.
· Substitute baking, barbecue or grill for frying, if possible.
· Look the labels on the food products carefully. Look for labels of low fat or reduced fat.
· Don't be carried away by the words 'No Cholesterol' on labels. Majority of vegetable products are cholesterol free. It is the fat content of the item, which matters.
· Avoid conventional fast foods. Salads, sandwiches, fresh fruits are best fast foods.
· When you go to a hotel, give instructions to add only very small quantities of oils for cooking.
· Eat only when you feel hungry.
· Avoid eating while watching TV. You eat a lot and you do not realize while watching TV.