Grill, steam, boil, microwave or stir-fry meals instead of frying or deep frying.
Use oil or water instead of butter, lard or dripping.
Use low-fat or reduced fat milk and milk products. Choose light blue milk instead of dark blue, edam cheese instead of tasty, and margarine instead of butter.
Use lite or reduced fat coconut milk in small amounts instead of coconut cream.
Choose canned fish in spring water rather than oil or brine.
Drain or skim fat off the tops of meals like mince, soups and stews.
Trim visible fat off meats and remove the skin from the chicken after cooking.
Choose cold cooked meats such as chicken, lamb, beef or boiled eggs instead of processed meats, such as luncheon, salami, bacon and ham.
Add legumes and grated vegetables to meals to add bulk and nutrients.