Select the freshest ingredients you can afford. Buy fruits and vegetables in season, check to make sure meats and fish are fresh with no signs of spoilage, and look for natural cheeses that are free from molds. Then follow these tips for high-flavor, low-fat cooking:
To translate 30 percent calories from fat to fat grams, take the number of calories you need in a day, multiply by 30 percent (or .3) and divide by 9 (the number of calories in one gram of fat):
Note: Guidelines on food labels are based on 2,000 calories a day. The fat grams, based on the recommendation of no more than 30 percent of calories from fat, are rounded off to 65 on all food labels.