1. Base meals around vegetables and whole grain foods by incorporating them into main dishes. Eat at least one meatless lunch and dinner each week to reduce saturated fat. Increase your fiber and introduce your taste buds to new flavors. Whenever you normally eat white or enriched breads, cereal, rice or pasta, substitute it with a whole grain version. It must say whole grain or oats to qualify for a "whole grain" food.
2. Buy plenty of fresh fruits and vegetables to keep on hand. Wash and chop them as soon as possible, and snack on them anytime. Eat at least 3-5 servings of fruit and 3-6 servings of vegetables every day (most vegetables and canned fruits are 1/2 cup servings). Apples,oranges=size of a tennis ball.
3. Eat throughout the day to have 3 meals and 3 snacks. Smaller frequent meals every 3-5 hours will help keep your energy level more consistent. Start listening to your body's signals regarding hunger. Hunger=hunger pangs. Recognize your body when you start feeling full. It takes approximately 20 minutes for the brain to tell you, you are full.
4. Keep "junk food" and "trigger" foods out of the house. Make a special trip to the store if you absolutely have to have it.
5. Include good sources of protein with your meals: chicken, fish, shellfish, legumes, eggs, dairy products, soy products, beans, lentils.
6. Use low fat, fat free and lean dairy and animal products. High fat animals have a lot of saturated fat, which promote high blood cholesterol levels and risk of heart disease. SEE BELOW FOR A LIST OF HIGH CHOLESTEROL AND SATURATED FOODS TO AVOID.
7. Choose water over juices, sports drinks, soda, alcohol and coffees. Eat from a smaller plate.
8. Plan ahead for meals and snacks, have foods on hand to prepare them, and pack them "to go" if necessary. If you wait until you're really hungry, there may not be many healthy choices around for you to grab.
9. Turn the TV off, put down the book or newspaper and turn off the computer whenever you eat, whether it is a snack or meals. People tend to eat larger portions when eating in front of the tube, and the foods chosen are often high in fat, sugar and calories.
10. Keep track of everything you eat for one week, including the weekend. Write it down as soon as you swallow so you don't forget. Include the food or beverage, amount, time, physical feeling of hunger and your mood. By the end of the week, you will start to evaluate the areas of how you can improve your eating habits.

AVOID THESE HIGH FAT FOODS:
Fatty cuts of beef, pork, and lamb; regular(75-85% lean) ground beef, regular sausages, hot dogs and bacon; regular bologna and salami, and duck.
These highly saturated fats raise your bad cholesterol(LDL).
Organ meats such as liver and giblets are high in cholesterol and can also raise your LDL cholesterol. Remember only animal foods contain cholesterol but some plants and some animal foods contain saturated fats.