But if you eat three sandwiches, the total of six grams of fat from the bread is significant. It's easy to keep fat down at breakfast. Cereal and skim milk with fruit, toast and preserves, juice, and coffee with skim milk are filling, and keep fat to not more than three grams of fat. Lunch on fruits, whole grain bread, and soup is bulky and nutritious, and you can hold fat to seven grams. With meat, poultry, and seafood portions of three to four ounces, fat is variable but can usually be kept to about 25 grams.
Check sauces carefully or make nonfat versions from wine and herbs.
You can eat vegetables without restriction. Make salad an important part of your meal plan. Many people who eat breakfast, a large lunch and a large dinner, as in the European tradition find less need for snacks. If you begin to switch to limiting your fat intake to the guidelines suggested here and allow yourself unlimited carbohydrate, snacks will be less of a problem except when faced with unusually high energy demands for long endurance workouts. When this happens you will need to avoid many traditional American snack foods, such as chips and dips, and hot dogs.