* If you eat cheese, make it the low-fat kind with 15 per cent or less butterfat. Denmark's Christian IX, with 9 per cent fat, is one of the best-tasting and also heats well. Use cream cheese and sour cream less; when you do, buy the low-fat kind.

* Don't use butter on sandwiches. Spread bread with mustard, margarine or low-fat mayonnaise whenever possible. Use lean meat, sliced poultry or canned fish for sandwiches; avoid higher fat sausage meat, salami and bologna.

* Watch for new low-fat products at your supermarket. One of the newest is a fruit quark (soft white low-fat cheese) dairy snack. Skim milk is the main ingredient in this creamy product and with fruit added, a 100-gram (3-ounce) serving has about 135 calories.