Reduce unhealthy fats

The DASH diet promotes foods that are low in saturated fat. To reduce unhealthy fats when dining out:

• Ask that your food be prepared with olive oil, rather than butter or other less healthy fats.
• Request oil and vinegar rather than salad dressing, or request salad dressing on the side.
• Trim visible fat off meat and remove skin from poultry. Eat only a portion that's about the size of a deck of cards.
• Select foods prepared with healthier cooking techniques, such as steaming, grilling, broiling, baking, roasting, poaching or stir-frying.
• Order fruit and steamed vegetables without butter or sauce.
• Choose steamed or broiled fish and ask for lemon and fresh herbs for seasonings.