Easy Ways to Cut Back on Meat, Fish, and Poultry

The DASH diet limits meat, fish, and poultry to two servings a day or less. To cut back, begin thinking of meat as only one part of a meal, rather than as the main course. Three ounces—the serving amount called for in DASH—is about the same size as a deck of cards. Here are some other tips:

• Make meatless meals at least a twice-a-week habit.
• To ensure entrees are low in fat, select lean meat, trim away the visible fat, and remove the skin from poultry. Broil, roast, or boil rather than frying.
• Include more vegetables, beans, nuts, rice, or pasta in casseroles or pasta dishes so you'll need less meat to fill you up.