Plan your meals before you shop and bring a list with you to the store. Use light margarine, mayonnaise and salad dressing. The best choice is fruit. Try baked snacks instead of fried ones. Food labels will tell you the total fat, saturated fat, cholesterol, and sodium content of the foods you eat.
Labels also list the number of calories in a serving.
Be sure to check the serving size. You may be surprised at how small it is. Then look at the list of ingredients. Limit your intake of products which list any fat or oil first or which list many fat and oil ingredients. Although these terms and others may sound vague, they actually mean specific things.