Always consult your physician, a registered dietitian (English initials are RD), or a nutritionist to help you plan and prepare healthy meals.

Some healthy cooking tips include:

* Use vegetable oil spray instead of oil, butter, or butter.

* Steaming your vegetables using a low-fat broth or water.

* Season foods with herbs and spices, vinegar, lemon juice or stew (sauce).

* Use jam low or no sugar instead of butter or margarine.

* Eat or cook your cereal with skim or 1 percent.

* Use low curd, or fat or nonfat yogurt.

* Drink fruit juices that do not have added sugar.

* Eat skinless chicken or turkey.

* Broil in the oven or coal, or cook the meat. Always buy cuts of meat without fat.

* Use lemon or lime in fish and vegetables instead of butter or sauces.

* Use canola oil or olive oil in food preparation instead of vegetable oils.

* Buy whole grain breads and cereals.

Doctors and other experts can give you sources to help you complete your meal plan, will offer healthy recipes and cooking tips, will suggest an exercise program, manage your weight.

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