Reduce extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods.

Eat plenty of fruits and vegetables with your meals and as snacks

Bake, grill, or broil meat instead of frying it. Remove the skin before cooking chicken or turkey. Eat fish at least once a week.

When you eat out, be aware of hidden fats and larger portion sizes.

Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your doctor or dietitian.

staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweetened iced tea.