enjoy a full range of flavours and favourites while choosing the types and amounts of food for a healthy diet modified in fat, saturated fat and cholesterol.

Firstly, you need to assess your present eating pattern to learn about the foods you eat. Identify the specific foods you eat on a regular basis, measure the portion size and note the way they are prepared and cooked. Are you choosing: High fat and high calorie foods frequently Too large a portion size of certain foods Foods that are fried Too many dessert and snack foods Problem foods frequently (foods over which you lose control) Too few foods from any of the food groups (i.e., fruits and vegetables) If you answer yes to any questions, tackle each problem one at a time. Most people find that three food groups require modification -- meat and alternate group, milk group and three categories of food from the "others'' group (added fats, desserts and snack foods).

A fat reduced diet does not mean never being able to eat the foods you love.

It means making gradual changes to control and modify your present diet to make it a healthier one. You can achieve this by consuming: High fat food less often.

Lower fat substitutes, i.e., skim milk products instead of whole milk.

Smaller portions (especially of meats).

Foods cooked by low fat cooking methods.

Favourite recipes reduced in fat.

Here are some more specific guidelines: 1. Use lean meat, fish and poultry. Avoid well-marbled meats. Trim all visible fat off meat and remove skin from poultry before cooking.

2. Eat more poultry and fish in preference to red meats; however, check the labels for fat content as some ground turkey products are just as high in fact as ground beef.

3. Eat controlled portions of meat, two to three ounces is one serving (size of a deck of cards), adults only require two to three servings per day.

4. Have meatless meals each week, using cooked dried peas, beans and lentils in casseroles, salads, soups or stews.

5. Choose cooking methods that require little or no fat or oil -- grill, bake, broil, barbecue or steam instead of fry.

6. Use a non-stick pan with non-stick spray to fry foods.

7. Use the turkey-ham products instead of high fat luncheon meats, bologna and salami.

8. Use low fat and fat-free dairy products such as skim milk, skim evaporated milk, reduced fat and fat-free cheese and yogurt.

9. Use polyunsaturated oils and margarines made from liquid safflower, sunflower, soy or corn oil or the monosaturated canola oil instead of butter.

10. Limit the amount of butter, polyunsaturated margarines and oils, mayonnaise and salad dressings you add to foods. Try the reduced fat and fat-free versions of these products.

11. Use the fat free butter flavourings -- Molly McButter or Butter Buds.

12. Cook foods in wines, vinegars, fruit and vegetable juices, broths, fat free dressings, herbs and spices instead of rich sauces.

13. Instead of high fat desserts such as pies, pastries and puddings eat fruit ices, fresh fruits, or salads or angel food cake.

14. Choose low fat snacks such as homemade pop-corn (no added butter), microwave "lite'' popcorn, pretzels or breadsticks instead of high fat potato chips, cheeses, nuts and seeds.

15. Fruits and vegetables and reads and cereals are usually low in fat and high in nutrients and complex carbohydrate, so fill up on these foods but be sparing with the fats you put on them.

Start to make gradual, low fat changes to your family's diet for the good of your health. Betsy Baillie, R.D. Nutrition Services Department of Health.