• Mastering meat choices.
Meats like beef, pork and chicken are excellent sources of protein. Choose low-fat cuts or portions and try to minimize the use of oil when preparing them. At deli counter, select varieties with no more than one gram per fat per once such as lean hams, low-fat bologna, and low-fat or fat-free hotdogs.
• To fish or not to fish.
Just like meats, fish also contain protein yet are low in fat. Though some may contain a little more fat, their fat content is still less than meat and their type of fat may actually help prevent cardiovascular disease.
• Power-proteins (beans, peas, nuts and eggs)
Dry beans like mongo, kadyos, garbanzos, lima beans, navy beans and lentils are practically fat-free. You can buy them dried or canned.
Eggs are great source of protein with modest amounts of vitamin A and iron. Although they’re not particularly high in fat, the yolk is high in cholesterol so you should have no more than four yolks a\per week.

• Go for the grains
Try different shapes and sizes of pasta and noodles for fun and variety in meals.
Just be sure to prepare them with tomato-based sauces instead of using butter or cream sauces.
Both white and brown rice are good choices but brown rice has nearly three times as much fiber per serving as white rice.
• Picking produce wisely.
When choosing vegetables, remember that general rule that the darker the color of vegetables, the higher the nutrient content. Some of these vegetables are malunggay leaves, camote tops, pechay, saluyot, alugbati, kangkong, spinach, kalabasa, carrots and broccoli.
• Dairy delights.
Dairy foods such as milk, cheese and yogurt are important sources of proteins, calcium and other nutrients but they also add fat to your diet if you don’t choose them wisely. Look for low-fat or non-fat varieties.

• Check the labels.
Most packaged foods now have easy-to-use nutrition labels that provide a wealth of information.
These can help you choose foods that are good sources of the nutrients you need, such as fiber, vitamins and minerals.
Labels also keep you informed on the fat, cholesterol and sodium content of food products, especially if your diet restricts these substances.
• The bread variety
Look for breads with least three grams of dietary fiber per serving. Add variety.
Try rye, whole-wheat, whole-grain or the exotic pita bread and other Middle Eastern crusty unleavened breads, instead of the usual refined sliced bread and pan de sal.

• Keep the food guide pyramid in mind
This guide provides an easy way to know which kind of food and how much of each type you need.
The bulk of your grocery list should include rice, bread, noodles, pasta, potatoes, fruits and vegetables.
On a lesser scale you may include lean meats, low fat milk and other low-fat dairy products, eggs and beans plus small amounts of fats, oils and sweets.
• Try alternatives to supermarkets.
Fresh produce like fruits and vegetables usually have a high mark up in supermarkets. It is sometimes more economical to buy them in wet markets especially if you have a regular suki who’ll give you extra discounts.

• Keep the food guide pyramid in mind
This guide provides an easy way to know which kind of food and how much of each type you need.
The bulk of your grocery list should include rice, bread, noodles, pasta, potatoes, fruits and vegetables.
On a lesser scale you may include lean meats, low fat milk and other low-fat dairy products, eggs and beans plus small amounts of fats, oils and sweets.
• Try alternatives to supermarkets.
Fresh produce like fruits and vegetables usually have a high mark up in supermarkets. It is sometimes more economical to buy them in wet markets especially if you have a regular suki who’ll give you extra discounts.