1 cup shortening or lard

¾ cup canola or olive oil

1 cup whole milk

1 cup fat-free milk

1 cup heavy cream

1 cup evaporated skim milk

1 cup sour cream

1 cup low-fat or fat-free yogurt or sour cream

1 cup cheddar cheese

1 cup low-fat cheddar cheese

8 oz cream cheese

8 oz light cream cheese or 4 oz skim ricotta and 4 oz tofu blended

1 can cream of chicken soup

1 can low-fat cream soup

1 lb ground beef

1 lb ground turkey or 1 lb extra-lean ground beef (97% lean)

6 oz tuna in oil

6 oz tuna in water

1 cup chocolate chips

½ cup chocolate chips

Frying your food

Baking, broiling, steaming, poaching, or grilling your food.

Eating convenience foods (canned soups, TV dinners, frozen pizza)

Eating fresh fish, meats, fruits, and vegetables. Or look for low-salt convenience foods. Then make a balanced meal by adding a fruit, a vegetable, and low-fat or fat-free milk.

Using butter or other fats high in saturated fat

Using products low in saturated fat. Try olive oil, vegetable oil, canola oil, or low-sodium chicken broth.

Using salt, soy sauce, or barbecue sauce

Using herbs, spices, or lemon

Eating all of the meat product

Eating a 2 oz to 3 oz serving of meat. (This is about the size of a deck of cards.) Trim fat from meat. Remove skin from chicken.