Chicken breasts are a good choice, since they are low in fat. Only use domestic goose and duck once in a while, since both are high in fat. Fish Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Fresh fish should have firm, springy flesh, a clear color, a moist look and a clean smell. If good-quality fresh fish isn't available, buy frozen fish.
Most seafood is low in saturated fat.
Omega-3 fatty acids, found in some fatty fish, like salmon and cold water trout, may help lower the risk of heart disease in some people. They make tasty low-fat main dishes that are good sources of water, fiber and protein. Milk, Yogurt and Cheese Choose skim milk or buttermilk. Substitute evaporated skim milk for cream in recipes for soups and sauces. Try low-fat cheeses.