Low-fat diets limit foods like meats, full-fat dairy, butter and oil. The purpose of doing so is to protect the heart, to lower cholesterol levels and also to encourage weight loss. According to the National Institutes of Health, low-fat diets encourage the intake of equal to or less than 30 percent of daily calories from fats, as well as a saturated fat intake of 7 percent or less of daily calories. In order to maintain a low-fat diet, it is important to replace high-fat foods with healthful yet tasty substitutes.
Fruits
Fruits are one of the main components of low-fat diets, since almost all fruits are naturally low in fat. The only fruit high in fat is the avocado, which contains a healthy type of unsaturated fat. Jackson Siegelbaum Gastroenterology recommends eating fruits such as apples, bananas, berries, peaches and pears often while following a low-fat diet. They make energizing snacks, and many of them contain almost no fat whatsoever. Fruits can be enjoyed fresh, frozen or canned, but it is important to look for the plain variety with no added sugars or fats when choosing frozen or canned fruits.
Vegetables
Vegetables are also important in a low-fat diet because they provide vitamins, minerals, antioxidants and dietary fiber. Vegetables, like fruits, are naturally very low in fat, or fat free, depending on the type. Jackson Siegelbaum Gastroenterology advises that all raw, steamed, baked or boiled vegetables can be included in a low-fat diet. The only vegetables to be limited or excluded are those that are fried or covered in a butter, cream or cheese sauce.
Whole Grains
The National Institutes of Health recommends that people on low-fat diets choose to eat whole grains several times a day. Whole grains, such as brown rice, 100 percent whole wheat bread, quinoa and amaranth, are naturally very low in fat, but rich in dietary fiber. For example, according to the nutritional database CalorieKing.com, one cup of long grain brown rice has 1.8 g of fat, and a cup of the grain quinoa has only 2 g of fat.
Low-Fat or Non-Fat Dairy
Dairy is an important food group that should not be cut out completely for the purpose of lowering fat content. Dairy products are rich in calcium, which strengthens bones. Instead of choosing full-fat dairy products like whole milk and regular cheese, Jackson Siegelbaum Gastroenterology recommends switching to low-fat or fat-free types. Low-fat milk only has 2.5 g of fat per cup, while whole milk has 8.1 g per cup, according to CalorieKing.com. Cheese, cottage cheese, yogurt and even cream cheese are also available in low-fat and fat-free varieties.
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