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What you eat will ultimately depend upon the choices you make about the foods around you. The foods can be in your house at restaurants, in vending machines, or next to the coffee pot at work.
It’s important to remember some choices are better than others and its up to you to do anything and everything you can to make available the better selection. Most importantly, you need to plan the foods that will be around your house and those that you are going to eat outside the house. Here are some general guidelines to remember when you go shopping .
 Shop for food after you have eaten.
 Use a shopping list to avoid impulsively buying food and avoid buying foods that will sabotage your efforts.
 Start by choosing an array of fresh fruits, fresh or frozen vegetables, grain products such as whole wheat bread or pasta, low fat dairy products, and lean meat, poultry, or fish.
 Fruits are often canned in heavy syrup, which is a high-sugar product. Buy fruits canned in their own juice or water.
 Choose skim milk which saves about 100 calories per 10 oz glass as compared to whole milk. Two glasses daily are equivalent to
20 pounds of fat per year.

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 Switch to skim milk cheese rather than high fat cheeses. This can save 50 calories per ounce.
 Stock up on vegetables to provide for low calorie dishes and appetizers.
 Select water packed rather than oil packed fish. This can save up to 200 calories per can.
 Avoid the candy, cookie, or other problem food areas in your
 supermarket.
Choose poultry, fish, and leaner cuts of red meat.
Remember that we live on relatively few foods. One of the first things we can do to improve the way we eat is to increase the variety of foods that we have around us so that we increased the variety of foods we eat. Another thing we can do is simply choosing better foods that we choose to have around us. In other words eat more, better foods. Provided below is a description of food label and what some of the terms mean. Use the label is best you can to choose those foods that are lower in calories; especially calories from fat, and that have other nutrients available for you.

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FREE (e.g., sugar-free, cholesterol-free): The amount of the substance in a serving is nutritionally and physiologically inconsequential. If free is used to describe a food normally free of the substance, the label must state this (e.g. “vegetable oil, a cholesterol free food).
LOW (e.g., low -fat, low-sodium): This term can be used on foods that can be eaten frequently without exceeding dietary guidelines for fat, cholesterol, sodium, and/or calories. Maximum amounts per serving are specified as:
 low fat: 3 g or less per serving

 low saturated fat: 1 g or less per serving low sodium: less than 140 mg per serving
 very low sodium: less than 35 mg per serving

 low cholesterol: less than 20 mg per serving low calorie: 40 calories or less per serving
If low is used to describe a food normally low in the substance, the label must state this.
LIGHT (e.g. Light Syrup): This can mean three things:
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A nutritionally altered product contains one-third fewer calories or half the fat of the reference food. If the food has more than 50 percent or more of its calories from fat, the reduction must be 50 percent of the fat.
2
The sodium content of a low-calorie, low-fat food has been reduced by 50 percent.
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Light can also refer to the texture and color of a product , as long as the label explains the intent, i.e. light brown sugar.
REDUCED (e.g. reduced fat cream cheese): A nutritionally altered product contains 25 percent less of a nutrient or of calories than the regular, or reference, product. However, a reduced

4 claim can’t be made on a product if its reference food already meets the requirement for a “low” claim.
LESS (e.g. less fat, less sodium): A food, whether altered or not, contains 25 percent less of a nutrient than the reference food.
For example, pretzels that have 25 per cent less fat than potato chips could carry a “less” claim.
MORE (e.g., more vitamin C): A serving contains at least 10% more of the Daily Value than the reference food.
GOOD SOURCE (e.g., good source of vitamin E): A serving contains
10-19% of the Daily Value of a beneficial nutrient.

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One the ways to cut down on the calories of food we eat is to cut down on the number of calories we add while we are preparing the foods. In order to reduce calories in food preparation; cut down on fat and sugar. Fat is the most calorically dense nutrient. One ounce has
255 calories. Reducing fat intake even a little can mean reducing calories a lot. Fat is found in three main types of foods: meats, dairy, and added fats such as butter, margarine, and oils.
MEAT - In the American diet, meat contributes a major portion of calories and fat. Reduction of portion size can help cut calories and intake of fat. Proper selection and preparation will help further. Here are a few suggestions for preparing the right meats or their substitutes properly.
Make lean cuts even leaner by:
 trimming away all visible fat
 removing the skin on poultry
 browning without added fat
 chilling drippings to remove excess fat
Tenderize leaner cuts by:
 cubing, grinding, pounding, or slicing thin
 marinating in beer, wine, or teriyaki

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 aging
 using commercial tenderizers (Watch out for salt)
Use cooking procedures such as:
 Moist heat (braising, stewing, pot roasting, or cooking in foil)
 Dry heat (broiling, roasting, BBQ, stir fry, rotisserie, or grilling)
When roasting meat, use a rack that allows fat to drip away during cooking. A low roasting temperature (under 400 N ) helps increase fat drip off. High temperatures sear the meat and seal in the fat.
When you brown ground meat, drain off the extra fat that is released into the skillet. Many recipes call for browning ground meat in added fat, but there is enough fat in the meat so it can brown easily in its own fat.
Lean meat does not necessarily mean tough meat. Use the following
moist heat methods to help tenderize lean meats.
Braising - brown meat on all sides without added fat. Season with herbs and spices. Add a small amount of water (1/4-1/2 cup).
Cover tightly to hold steam in for softening and tenderizing. Cook at low (simmering) temperatures on top of the range or in a slow oven
(300-325 o F) until tender. Another word for braising is fricasseeing.

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Stewing - brown meat on all sides without added fat, cover with water then cover the pot. Cook just below boiling (185 o F) until tender
(boiling will toughen meat). Vegetables may be added just long enough before serving to cook until crisp.
If you prefer to use dry heat methods such as roasting or broiling: tenderizing less tender cuts of meat is helpful. Commercial tenderizers can be used but they are high in sodium. Tenderizing may be accomplished by the following methods:
Marinating - marinades are liquids which usually contain food acids to help soften the meat fibers and connective tissues. Acceptable marinades can be made from vinegar, lemon or lime juice, wine, unsalted vegetable juice, and various herbs and spices. Meat is usually soaked in marinade under refrigeration for 6-24 hours.
Pounding - meat fibers can be tenderized by pounding with a heavy mallet or any heavy kitchen object.
Cubing - this is a more thorough process than pounding that is done by a machine at the meat counter. This is not the same as Acubing meat for stew.

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DAIRY - When recipes call for milk, you can usually substitute low fat milk without problems. A cup of whole milk has eight grams of fat, 2% milk has only five grams, and skim milk only a trace. Even if you don=t care to drink skim milk, few people notice any difference in flavor when it's used in cooking. Look for low fat dairy products. Many cheeses and yogurt come in low fat varieties. You will have to read labels carefully. Some low fat foods are less fat but not low fat.
EGGS - Eggs can cause problems since the egg yolk has five to seven grams of fat and is high in cholesterol. Since both the cholesterol and fat are in the egg yolk, not the egg white, you can substitute two egg whites for one whole egg. An egg yolk has 60 calories, an egg white only 17. Of course, this won’t work if the recipe requires a yolk as in custard.
ADDED FATS - Many recipes call for too much oil or butter. A cookie recipe that calls for a cup of shortening will still work with 3/4 or 2/3 of a cup - and that will save about 50 grams of fat and 400 calories.
If the recipe requires that the pan be greased, use as little oil or fat as possible. You can pour in a little and spread it with a paper towel.
An even better alternative is vegetable oil spray.
When making soups and stews, chill before serving, this will cause the fat to come to the surface and harden. Before re-heating, skim

9 off the fat. You will not hurt the taste, but you will cut calories and fat content.
SUGAR - Luckily, it is easy to cut down on sugar without a noticeable change in taste. Since sweetness is a learned taste, if you cut back gradually, you will not notice the difference. For example, if a recipe calls for a cup and a half of sugar (1,440 calories!) Try a cup and a quarter (1,200 calories). Maybe next time try a cup (960 calories) and see how that works. In general, you can cut sugar in most recipes by least a fourth without noticing a difference. Of course, another way to decrease sugar is to use artificial sweeteners. These may not always work well in recipes, especially when heating is necessary, but they are a good substitute for added sugar to items like cereal and beverages.
Make full use of herbs and low calories seasoning agents such as vinegar, mustard, hot pepper sauce, etc., to sharpen taste. Fruit, tomato juice, and fat-free bouillon may also be added.
One for problems most people have in trying to season foods without fats or sugar is that they don't know what many herbs or spices are or how to use them. Provided below is a table with many popular herbs and spices, their origin and foods that you can use them with.

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Here is a description of popular herbs and spices with suggested uses:
SPICE
ALLSPICE
ANISE
BASIL
(Sweet Basil)
BAY LEAVES
CARRDAMON
CARAWAY
SEEDS
CAYENNE
CELERY SEEDS/
POWDER
CHERVIL
CHILI POWDER
CORIANDER
CINNAMON
CLOVES
CUMIN
CURRY
POWDER
DILL
FENNEL
GARLIC
GINGER
DESCRIPTION
Resembles a blend of cinnamon cloves and nutmeg
Licorice-flavored fruit of small plant grown in Spain and China
Leaves and stems of plant from the mint family
Aromatic leaves of laurel tree
Dried fruit of plant of the ginger family
Dried fruit of plant of parsley family
Spicy small peppers
Seed of parsley family, not the same as celery used as a vegetable
Leaves of an herb grown in many countries in the temperate zone
Blend of chili peppers and other spices
Dried ripe fruit of herb of the parsley family
Bark of tree grown in Eastern countries
Bud of Clove tree grown in Eastern countries
Small dried fruit of parsley family
Blend of many spices. Important in India
Small, dark seed of dill plant from India
Small seed like fruit with sweet taste somewhat like anise
Commonly used plant for fresh flavoring
Strong flavor. Used in ground form and as cloves
Root of tuberous plant grown in Asia and
Africa
USES
Whole: meats
Ground: baked goods, relishes, fruits.
Baked Goods
Tomato dishes, peas, squash, string beans, and soups
Stews, sauces, soups, fish, chowder, and meats.
Baked Goods
Baked goods, cabbage, and noodles
Meats, sauces, and fish
Salads, salad dressings, and vegetables
Soups, salads, French dressing, fish, and chicken
Mexican dishes, stews, sauces, and shellfish
Whole: baked goods and mixed green vegetables Ground: rolls
Whole: stewed fruits and hot drinks
Ground: baked goods and mashed sweet potatoes
Whole: stews and fruits. Ground: baked goods and vegetables
Soups, cheeses, and pies
Vegetables, French dressing, fish, meat, and fish chowder
Salad, soups, fish, sauces, and spiced vinegar
Fish
Salad dressing, salads, meats, soups, sauces-especially tomato, fish, poultry, and vegetables
Whole: applesauce Ground: baked goods, fruits, and meats

MACE
MARJORAM
MINT
MRS DASH
MUSTARD
NUTMEG
ONION
OREGANO
PAPRIKA
PARSLEY
PEPPER
ROSEMARY
SAFFRON
SAGE
SAVORY
TARRAGON
THYME
TURMERIC
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Fleshy, orange-red material between nutmeg shell and outer husk
Herb of mint family
Dried leaves, strong, sweet flavor
Blend of 14 herbs and spices, predominant flavor of lemon and garlic
Small seed grown in U.S. and Europe.
Classified as a spice.
Kernel of nutmeg fruit
Commonly used plant for fresh flavoring
Dried leaves of herb of mint family. Similar in flavor to marjoram, but stronger
Colorful red garnish for many foods
Dried leaves of parsley used in cooking as well as garnish
Small dried berry of vine native to the East
Indies. A very important and popular spice
Dried leaves of evergreen shrub of the mint family. Sweet and fresh tasting
Dried part of the flower of the crocus family
The world's most expensive spice
Dried leaves of an herb of the mint family.
A very popular herb
Dried leaves of herb of the mint family
Dried leaves and flowering tops of herbs, tastes similar to anise
Dried leaves of plant of mint family
Root of plant of ginger family, Ingredient of curry family
Whole: fish
Ground: baked goods and noodles
Stews, soups, fish, and poultry
Soups, stews, meats, beverages, fish, and sauces
Soups, stews, sauces, poultry, meat, fish vegetables, salads, and salad dressings
Whole: salads, fish, and meat
Dry: meats and sauces
Ground: baked goods, sauces, fruits, and cauliflower
Meats, soups, sauces-especially tomato, fish, poultry, salads, salad dressings, and vegetables
Pork, beef stew, and tomato sauces
Chicken, fish, salad dressing, meats, and vegetables
Soups, salads, meat, fish, sauces, and vegetable dishes
Whole: soups and meats. Ground (black and white): meats, sauces, vegetables, soups, and salads.
Lamb, soups, stews, beef, fish, and stock
Baked goods, rice, and chicken
Pork, fish, poultry, and green salad
Meats, chicken, fish, and sauces
Sauces, salads, meats, chicken, tomato dishes, and vinegar
Stews, soups, poultry, fish chowder, sauces, and tomatoes
Meats, salads, usually in combination with mustard, fish, and seafood.