Eating well means choosing from a wide variety of foods that you enjoy. Start with cereals, breads, other grain products, and vegetables and fruits. Then choose lower-fat dairy products, and leaner meats (or alternates like tofu, peas, beans, or lentils).

If you're watching your weight, make the lower-fat choice. Choose skim, 1% or 2% milk, instead of whole milk, for example. Go for lower-fat cheeses. Pick a bagel instead of a croissant, or jacket potatoes instead of chips.

Be careful how you prepare foods, too. Try lower-fat cooking — bake, boil, microwave, or steam instead of frying. Trim the skin and fat off meat, chicken, and fish. Put less butter or margarine on your toast; go easy on the salad dressing. And cut back on sweets like doughnuts or pies.