pasta), low fat and substitute dairy products (1% milk, low fat/fat free yogurts, low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat
a lot of fruits and vegetables. Eat
daily high fiber breads and cereals (oatmeal). To help eat less food per meal, eat about 7-10 almonds (good fat), 20 minutes before lunch and dinner so you will feel full faster and not eat as much food.