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.
Skim ricotta can replace cream cheese on a bagel or in a vegetable dip.
Use part-skim mozzarella instead of cheddar cheese in recipes. Try low-fat natural or cheddar cheeses. Use 1 percent cottage cheese for salads and cooking. Plain nonfat yogurt can replace sour cream in many recipes. Try frozen nonfat or low-fat yogurt for dessert.