Strategy #4--Choose main dishes that call for fish, chicken, turkey or lean meat. Don't forget to remove the skin and visible fat from poultry and trim the fat from meat. Some good low-fat choices are:

--Red snapper stew;

--Flounder or sole florentine (make the cream sauce with skim milk);

--Salmon loaf (use skim milk, rolled oats, and egg whites);

--Baked white fish with lemon and fennel;

--Chicken cacciatore Italian-style (decrease the oil in the recipe);

--Chicken curry served over steamed wild rice (choose a recipe that requires little or no fat; "saute" the onions in chicken broth instead of butter);

--Light beef stroganoff with well-trimmed beef round steak and buttermilk served over noodles;

--Oriental pork made with lean pork loin, green peppers and pineapple chunks served over rice.


Strategy #5--Choose desserts that give you fiber but little fat such as:

--Baked apples or bananas, sprinkled with cinnamon;

--Fresh fruit cup;

--Brown bread or rice pudding made with skim milk;

--Oatmeal cookies (made with margarine or vegetable oil; add raisins).

For many, the end of the workday, represents a time to relax, and dinner can be a light meal and an opportunity to decrease fat and cholesterol.


Snacks

Strategy #1--Try a raw vegetable platter made with a variety of vegetables. Include some good fiber choices: carrots, snow peas, cauliflower, broccoli, green beans.

Strategy #2--Make sauces and dips with nonfat plain yogurt as the base.

Strategy #3--Eat more fruit. Oranges, grapefruit, kiwi, apples, pears, bananas, strawberries and cantaloupe are all good fiber sources. Make a big fruit salad and keep it on hand for snacks.

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