Remove skin from poultry. Broil, roast, or boil these foods instead of frying them. Nuts and seeds are high in fat, so eat them in moderation. Servings Different types of vegetables provide different nutrients. Eat a variety.
Legumes also provide protein and can be used in place of meat.
Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices. Count only 100 percent fruit juice as fruit. Choose most often foods that are made with little fat or sugars, like bread, english muffins, rice, and pasta.