1. Instead of using sauce or butter on your vegetables, use herbs. You will find the same flavourful taste without the fat.

2. Use olive oil and balsamic vinegear as a salad dressing instead of high calorie salad dressings.

3. Switch to skim milk in your recipes that require milk. You will not notice a difference in taste but your body will.

4. When using the pan use vegetable oil instead of butter to reduce saturated fat.

5. Roast or bake your meat, poultry and fish. This way the fat drains away in the cooking process.

6. Remove the visible fat from meat before cooking it.

7. Pick lean meat cuts. As a tip remember that any cut ending in "loin" is lean.