When making healthier choices in high-protein foods (such as meat, fish, poultry and eggs), going with lower-fat varieties is half the equation. The other half: how you choose to prepare those foods. Some cooking methods can essentially cancel out the benefits you gained in choosing lower-fat products. Examples: deep-frying chicken, sautéing meat in a cream sauce, frying an egg in butter.

Healthier methods, on the other hand, include dry-grilling and baking. This is also why it's important to know precisely how your restaurant meals are being prepared. Ask the food server how the meal is usually prepared. If you feel the cooking method or ingredients are high in fat or calories, specifically ask for the meal to be prepared in another, healthier way. Examples: Broiling fish without butter, grilling eggs or meat without any added oil.