Use Less Oil. Buy a non-stick pan to cut down on oil used. Cooking spray cut out the need for oil. Use chicken or vegetable broth to prevent sticking when stir-frying. Eat More Whole Grain Foods.
Good choices are whole meal bread, unpolished rice, oatmeal, barley, bran cereal.
Choose Lean Meats. Choose fish at least 2 times per week Alternate with beans, tofu, lentils at least 2 times per week 5. Use Unsaturated Oil In Cooking. 6. Eat Less Fried Foods. Fried foods have a lot of oil because of the way they are prepared.