Adjust your overall fat intake to appropriately meet your caloric needs. If you are overweight or obese, limit your total fat intake to no more than 30 percent of total calories.

Buy lean cuts of meat and trim off any visible fat before cooking. Also, before cooking poultry, remove the skin.

Add at least 2 servings of (preferably fatty) fish to your diet each week. Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Shark, swordfish, tilefish (golden bass or golden snapper) and king mackerel are examples. Women who are pregnant, planning to become pregnant or nursing -- and young children -- should avoid eating potentially contaminated fish.

Eat a meatless meal at least once a week.

Enjoy pasta, rice, whole-grain bread and cereal. They're low in saturated fat and rich in nutrients.

Instead of frying foods, bake, steam, roast, boil or broil them.

Try substituting two egg whites for one whole egg in baked good recipes.

Substitute fat-free milk, low-fat cheeses and low-fat and nonfat yogurt for their high-fat counterparts.

Instead of using butter and sauces, add new flavor to vegetables with herbs and seasonings.

Try fruits and low-fat cookies and cakes instead of gooey, high-fat desserts.