- Use nonstick pans or vegetable cooking spray to limit the amount of oil or fat you need for cooking. Chicken or vegetable broth can also be a tasty low-fat option for sautéing.
- When you use oils, choose the ones lowest in saturated fats, trans fats and cholesterol. Canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil are good choices.
- Stay away from palm oil, palm kernel oil, coconut oil and cocoa butter. Even though they are vegetable oils and have no cholesterol, they’re high in saturated fats.
- Choose low-fat, light or fat-free salad dressings. Dip your salad into the dressing, rather than pouring the dressing over the salad, to use less.