The fat content of foods are now available through the nutrition label and through brochures distributed by food companies and even fast food restaurants. You can use this information on nutrition to choose lower fat foods by comparing products and food brands. Once you have a rough idea of what a healthy intake of fat is, you'll know what you can and what you can't have. Grains, beans, and nuts Peanuts Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber. Pinto beans A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you should try to add these foods and any foods that happen to contain them. To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. When you skip meals and get hungry, you're more than likely to choose foods that aren't very good for you. If you are eating away from home, take food with you or know where you can buy healthy food from. 2. Learn about how to prepare foods Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling. Healthy cooking methods Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil. Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. Eating Healthy For Students For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies. Even though some of these quick and simple options taste great, they are probably not healthy for a student's body. The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus.