Guide to healthy eating

1. Healthy food choices

Choose food that are low in saturated fat and cholesterol. Examples include fruits and vegetables, grain and whole grain products, fat-free and low-fat milk products. lean meat and poultry without skin and fatty fish.

Use low-fat alternatives, such as low-fat cheese and low-fat mayonnaise, instead of regular cheese and mayonnaise.

2. Healthy cooking

• When preparing your meals, use unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils.
• Use a rack to drain off fat when you roast or bake.
• Steam, broil or grill instead of pan-frying or deep-frying.
• Trim off all visible fat and skin from the meat before cooking.
• Use less salt in your dishes. For flavoring, try using spices like ginger and garlic instead.

3. Healthy outside meals

• Fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed or stuffed foods are high in fat. For healthier choices on the menu, look out for steamed, broiled, baked, grilled, poached or roasted foods.
• Even if dishes low in saturated fat and cholesterol aren't on the menu, you can request the chefs to use less oils when cooking.
• Avoid high-sodium food, including those that are pickled, in cocktail sauce, smoked, in broth or au jus, in a tomato base, or in soy or teriyaki sauce.