Checklist for Losing Weight by the American Heart Association
Eat more fruits and vegetables in place of other foods.
Eat whole-grain high-fiber cereals, rice and breads.
Use low-fat or fat-free dairy products (1% or nonfat milk, buttermilk, low-fat yogurt).
Enjoy at least 30 minutes of moderate intensity physical activity on most days of the week.
Eat less fried food.
Use less butter, oils and fat in cooking.
Eat smaller portions of food.
Eat less red meat and more chicken and fish. (Remove chicken skin and as much visible fat as you can before cooking.) Also, when shopping, pick less fatty cuts of meat.
Eliminate or limit alcohol use. Alcoholic drinks have many calories, and too much alcohol can increase blood pressure.
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