• Read food labels- choose choices with less than 7% or less of saturated fat  per serving
• Limit red meat to 2x/week -substitute with fish or plant source
• Choose fat-fat or low fat dairy
• Use substitutes such as turkey sausage or bacon, salmon patties, quinoa or lentil patties
• Remove the skin of the poultry
• Limit meat for occasions or use as a condiment, accompanied by lots of vegetables (stews, stir-fries, and soups)
• To make dips and toppings: Use low-fat or nonfat cottage cheese or sour cream.
• To make salad dressings: Use nonfat yogurt or low-fat buttermilk or avocado
• Instead of oil and vinegar-based dressing; use lemon juice or flavored red wine along with Italian seasoning

IN RECIPES: reduce oil by half and use more vinegar/lemon juice with spices to flavor

• Cook in broth instead of fat
• Instead of frying/sauteing: try baking, grilling, air fryer, instant pot or use non stick pans 
• Trim extra fat from meat before cooking
• Flavor beans and rice with chopped onions, garlic, and peppers instead of frying.