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portant nutrients in traditional cheeses with less fat and fewer calories.
• Try part-skim mazzarella, farmer’s cheese, ricotta, cottage cheese, and new reduced-fat versions of traditional cheese such as cheddar and Swiss.
• Read labels carefully. “Lite” cheese is not necessarily low in fat.
• Choose lowfat versions of other dairy products too. Opt for milk that’s 1 percent fat or less, use plain yogurt instead of sour cream for dips, ice milk or frozen yogurt instead of ice cream.
7. Trade in your chips for popcorn.
Fat in snacks can add up to sabotage an otherwise lowfat diet. Try' some of these lowfat choices:
• Fresh fruit or vegetables
• Dried fruits such as raisins and dried apricots
• Pretzels, breadsticks, lowfat crackers (such as rye wafers, flatbreads, and graham crackers), mixtures of your favorite dry cereals
• Popcorn with no or very little oil
8. Add flavor without fat.
• For veggies, sandwiches and salads: Substitute spicy mustard, lemon juice, reduced-fat salad dressing, salsa, flavored vinegar or low fat yogurt for mayonnaise, salad dressing and sour cream.
• Season with herbs and spices. Stick to one or two herbs per dish until you master the art. Since dried herbs are more concentrated than fresh, use 1/4 to 1/3 as much.
• Try lowfat sauces. Poach or bake chicken and fish with tomato or orange juice. Boil rice or couscous with low-sodium bouillon. Substitute evaporated skim milk for cream in w hite sauces.
• Spread honey, low-sugar fruit spread, or cottage cheese on bread or toast.
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