Making good choices

Choose lean cuts of beef, such as flank steak. These have a good supply of protein, zinc and B vitamins.

Tender yet lean, sirloin has less saturated fat than a skin-on chicken thigh.

If you buy it skin-on, leave the skin intact as the meat cooks, then remove it prior to serving.

For chicken with the lowest amount of saturated fat, choose skinless chicken breast.

It's high in protein, but often high in saturated fats too. Get best-quality cheeses and use sparingly.

With its big flavor, Parmesan has less fat (and more calcium) than many other cheeses.

Opt for reduced-fat (2%) or low-fat (1%) milk – not whole. These all have more calcium and less saturated fat.

Fat-free / skim milk is best but some people find it tastes “thin”. For extra body, without extra fat, stir in some nonfat dry milk.

For cooking, pick oils lower in saturated fats such as safflower, canola or grapeseed.

Choose light olive oil for cooking and extra-virgin olive oil for taste; both are rich in monounsaturated fat.

Most nuts – walnuts, pecans, hazelnuts – are relatively low in saturated fat and a source of protein.

Grab a handful of almonds for a snack packed with protein and vitamin E.