Eating a low-fat diet will contribute to a healthy body and lifestyle. According to the American Heart Association, high-fat foods in your diet can cause unhealthy levels of fat and cholesterol. Eating a low-fat diet can help reduce cholesterol and fat levels so that you can lower your risk of disease and live a healthier life. Consuming foods low in fat will also give your body energy for physical activity so you can work toward achieving optimal health.
Step 1
Create a weekly menu template that includes space for each meal you consume each day. Leave room for snacks and dessert as well so you can include low-fat options. Judith Wills, author of "The Food Bible," recommends planning ahead so that you can still eat low-fat foods even when you are busy with work and family. You can further divide your menu by including categories for main dishes, side dishes and beverages so you can create a menu that is easy to follow.
Step 2
Collect a list of low-fat foods and recipes that you and your family will enjoy. You are more likely to be successful with a low-fat menu if you like the foods you will be preparing and serving. Leslie L. Cooper and Dr. Robert K. Cooper, authors of "Low-Fat Living Cookbook: 250 Easy, Great-Tasting Recipes," recommend staying organized so that you can easily create a low-fat menu each week. Keep your favorite recipes and a master shopping list handy so that you can reference them when making your meal, snack and beverage choices each week.
Step 3
Write down your menu and shop for the foods and ingredients you will need to follow it. Cooper and Cooper write that high quality foods are the key to enjoying your low-fat menu. Read labels to make sure your food choices are low in fat, particularly saturated and trans fats. Check sodium levels as well since many packaged low-fat food options have a great deal of salt. Choose as many whole foods as possible, such as fruits, vegetables, lean meats, beans, nuts and whole cereals and breads. Low-fat dairy products, such as milk and yogurt, should also have a place in your menu.
Step 4
Prepare as much of your menu ahead of time as possible. According to Wills, if you have the ingredients ready to make a low-fat meal or snack you will be more likely to stick to your diet. Chop vegetables and keep them in the refrigerator for easy snacks or as a simple way to include them in recipes. Thaw foods ahead of time so they are ready to be cooked at meal times. Wills also recommends keeping a few staples, such as canned tuna, canned beans, low-fat cheese and whole wheat pasta, on hand so you can easily fix a low-fat meal when you are tired or pressed for time.
Tips and Warnings
- Get support from friends or family by encouraging them to eat low-fat foods with you. If your goal is weight loss, combining exercise with your low-fat diet will encourage faster and healthier results.
- Always speak with your doctor before beginning a new diet.
Things You'll Need
- Low-fat foods
- Menu template
References
- "Low-Fat, Low-Cholesterol Cookbook: Delicious Recipes to Help Lower Your Cholesterol"; American Heart Association; 2004
- "The Food Bible"; Judith Wills; 1998
- "Low-Fat Living Cookbook: 250 Easy, Great-Tasting Recipes"; Leslie L. Cooper and Dr. Robert K. Cooper; 1998
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