1. Choose lean meats and poultry without skin, and prepare them without added saturated and trans fat.
2. Choose fat-free, one per cent fat and low-fat dairy products.
3. Cut back on foods that contain partially hydrogenated vegetable oils – in order to reduce trans fat in your diet.
4. Cut back on foods that are high in dietary cholesterol. You should aim to eat less than 300 milligrams of cholesterol each day.
5. Cut back on beverages and foods that have added sugars.
6. Choose and prepare foods with little or no salt. You should aim to eat less than 2,300 milligrams of sodium per day.
7. If you drink alcohol, drink in moderation. i.e. one drink per day for women and two drinks per day for men.
8. When you eat out, keep an eye on your portion sizes. Smaller is obviously better.

Good luck on your quest to lose weight!