Avoid fried vegetables and fruits canned in heavy syrup. Fruits that contain the most nutrients are papayas, cantaloupe, strawberries, oranges, tangerines, kiwis, mangoes, apricots, persimmons and watermelons. Unfortunately, many high-protein diets rate very high in fat and cholesterol, and Americans seem to consume much more protein than they really need. When you eat red meat, select leaner cuts that have less saturated fat. Introduce fish into your menu at least twice a week.
Vegetable oils contain just as much fat as animal fats.
Select oils such as olive and canola oils that are high in monounsaturated fat. Tips in the kitchen Bake, broil, roast or steam rather than fry foods. Season with herbs and spices instead of using salt. Try reduced-fat sour cream, cream soups and cheese. Add more vegetables and less meat to casseroles.