* Use cooking spray or small amounts of olive or canola oil instead of butter.
* Grill, broil, bake, and stir fry instead of frying.
* Steam vegetables in water or low sodium broth.
* Remove the skin before cooking chicken and turkey.
* Trim any visible fat off of meat before cooking.
* Use herbs and spices to season rather than salt.
* Dried beans, lentils and dried peas are a good source of protein, and are loaded with fiber, vitamins and minerals.