These healthy eating tips are for those trying to lose or maintain their weight.

1. Double the Vegetables

Vegetables are high in fiber and are less dense in calories than many foods.

This means adding extra vegetables will fill you up.

2. Choose a Lean Protein

Pork and beef are higher in fat, and denser in calories than the same amount of chicken, turkey, and fish.

Choose a leaner cut of beef or pork because these meats are high in unhealthy fats which cause high cholesterol. If you are making meatballs consider adding one-third ground turkey or chicken to your beef or pork. Used in the right portions, your meatballs will still taste like beef, but the right amount of ground chicken or turkey will help lower the fat content.

Fish is high in healthy fats, and eating lots of fish will help raise your HDL (highdensity lipoprotein) cholesterol, also known as your good cholesterol.

3. Skip the Heavy Cream

Heavy cream will give your meal a rich, creamy taste but is high in fat.

Whole milk, fat-free sour cream and low-fat plain yogurt can be used to substitute for heavy cream.

Your food will have a slightly different flavor and texture. I will leave the experimenting up to you.

More health tips at PrimaryCare.com

This article is intended for general information, not medical advice.

Please ask your primary care provider for personal medical advice.