Not all fat is bad for the body, and when people avoid it altogether, they avoid healthy foods that provide valuable nutrients. It is important to distinguish between good fats and bad fats, and to cut out the latter. When you reduce fat in your diet, you should focus on "unnatural" fats -- oils and fats that have been processed (using hydrogenation, for example). Many of them oxidise easily and are missing some of their original nutrients. For example, while a diet low in saturated fat is a major way to combat heart disease, a diet low in omega-3 fats and monounsaturated fats could be counterproductive. You do need to have some fat in your diet. The ones that are best for you are monounsaturated and polyunsaturated fats, which come from plant sources like peanuts and olives.

Directions

• Decrease or eliminate animal products that are high in fat. This includes red meat, poultry and some dairy products, such as whole milk, cream and butter. If you do eat meat, choose the leanest cuts of meat, poultry and fish available.
   
• Check health-oriented cookbooks for new recipe ideas.
   
• Fill up on fruits, vegetables, and grains, the foods at the base of the food guide pyramid. Think of meat as a side dish instead of as the center of your meal.
   
• Try main dishes that feature pasta, rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta, rice, beans, and vegetables with small amounts of lean meat, poultry, or fish.
   
• Increase the amount of fresh vegetables and fruit in your diet. Eat them raw (whole or juiced) whenever possible.
   
• Use cooking methods that require little or no fat. You can bake, broil, steam, roast, poach, stir-fry, and microwave. You can sauté in very small amounts of oil. You can also use broth, cooking sherry, wine, or even water to sauté.
   
• Select low-fat or nonfat alternatives when they are available. Choose nonfat yogurt over regular, for example.
   
• Eat low-fat cheese and drink skim milk or alternatives such as soy or rice milk.
   
• Remove the skin from chicken or turkey.
   
• Snack on fresh fruit, chips that are baked rather than fried, or air-popped popcorn.
   
• Watch labels. Low-calorie does not always mean low-fat.