Here are some ideas for enjoying your meals while watching your fat intake:

Eat More Grains, Fruits, Vegetables and Legumes

These foods are naturally lower in fat or contain unsaturated fats. If you think of your dinner plate as a pie chart, you'd want to fill at least half of it with selections from these food groups. Choose whole wheat breads, high-fiber cereals and a colorful array of fresh fruits and vegetables.

Check the Nutrition Facts Panel

Read food labels and choose foods with the lowest combined amount of saturated fat and trans fat. Be sure to check the Nutrition at a Glance™ tool on the front of our cereal boxes. It shows – at a glance – the amount of fat in a serving of Kellogg's® cereal. If you make a food choice that is relatively high in sodium, for example, be sure to moderate your intake throughout the rest of the day so that you stay within the recommended guidelines.

Limit Fried Foods, Spreads and Dressings

Watch your intake of fried snack foods and deep-fried foods, which add extra fat without adding nutrients. Use spreads like butter, margarine and mayonnaise sparingly. Try lemon juice, vinegar or low-fat dressing instead of cream dressings on salad.

Leaner Cuts and Smaller Portions

Choose leaner cuts of meat and poultry. Trim visible fat from meat and remove the skin from poultry. Keep your portions of meat, poultry and fish to 3 ounces at lunch and dinner – about the size of a deck of cards.

Use Unsaturated Oils

Use vegetable oils like canola, olive, safflower and sunflower oil whenever possible, and use soft margarines instead of hard margarines and shortening when preparing or cooking meals. Whichever oil you choose, use it in small amounts.

Less Fat from Dairy

Choose low-fat or fat-free dairy products.

Low Fat Cooking Methods

Choose low-fat cooking methods, such as grilling, broiling, baking, steaming and microwaving instead of frying.