"Limit saturated fat intake. Reduce red meat consumption, processed meats, and whole-fat dairy products. To reduce full-fat dairy items try their low-fat or nonfat counterparts such as mozzarella cheese. Low fat does not equal healthy. Remember, a fat-free label does not provide you with a license to consume all the calories you desire. There will be consequences to your weight and your overall health. Common replacements for fat in many fat-free foods are refined carbohydrates, sugar, and calories. Too much of these ingredients can also cause health problems. Choose and consume wisely. A “better-fat” diet will successfully support weight loss. While cutting “Least Desirable” fat calories are vital to weight loss, remember that “Better” fats are filling and just a handful of nuts can curb an appetite to prevent overeating. Consume omega-3 fats each day. For optimal health and disease prevention include a moderate serving of fish, walnuts, ground flaxseeds, flaxseed oil, or soybean oil in your diet every day. Your goal is to keep your intake of saturated fat to no more than 10 percent of your total dietary calories on a daily basis. Thus, it is important to learn to reduce the intake of foods high in saturated fat. High-fat foods can be consumed but they must fall within the overall goal for a person’s fat allowance for the day."