A low-fat or fat-controlled diet is one that derives 30 percent or less of total calories from fat. If you are on a low-fat, 2,000 calorie diet, limit total fat to 65 grams (g) daily. Many foods are allowed on a low-fat diet: fruits and vegetables; lean meats, poultry and fish; non-fat dairy products; whole grains and cereals and starches.
Grains and Starches
Many low-fat grains, cereals and starchy foods can be consumed on a low-fat diet, according to the Mayo Clinic heart-healthy diet guidelines. Most plain grains, in fact, are naturally low in fat. Examples of such grains include white or whole-wheat pasta, barley, quinoa, rice, oats, popcorn, white or whole-wheat bread, rolls or buns; pretzels, pita bread and tortillas. Most ready-to-eat breakfast cereals, with the exception of granola and cereals that include dried coconut or nuts, are low in fat. Starchy beans, such as black, kidney, red or pinto beans are allowed as well as starchy vegetables without sauces or butter, such as corn, sweet or regular potatoes, turnips, peas and squash.
Vegetables and Fruits
All fruits and vegetables are naturally low in fat with the exception of avocados and coconuts. Examples of fruits allowed on a low-fat diet include berries, citrus fruits, dried fruits, apples, pears, bananas, melons, mangoes, passion fruit and fruit juices. Vegetables, including leafy greens; cruciferous vegetables, such as broccoli, cauliflower, onions and garlic; carrots, asparagus, sweet bell peppers, eggplant, cucumbers and vegetable juices are all allowed on a low-fat diet.
Proteins and Dairy
According to the National Institutes of Health, protein-rich foods recommended on a low-fat diet include egg whites and egg substitutes; fish; skinless poultry; lean pork, such as tenderloin; extra-lean ground beef, such as ground round or ground turkey breast; soybeans and other soy products, such as tofu, soy yogurt and soy burgers. Choose skim or 1 percent fat dairy products, such as milk, yogurt and cottage cheese on a low-fat diet. Cheeses which provide 3 g fat or less per 100-calorie serving, such as part-skim mozzarella, ricotta or those labeled "low-fat" are appropriate for a low-fat diet.
Snacks, Sweets and Condiments
There are low-fat versions of many snacks and sweets. For healthy, low-fat snacks, try air-popped popcorn, fruit leather and animal or graham crackers. Angel-food cake is a naturally low-fat treat as are puddings made with skim or 1 percent fat milk. Frozen desserts, such as popsicles, frozen yogurt, low-fat ice cream and Italian ice are other dessert options.
While butter, margarine, oil and mayonnaise should all be restricted on a low-fat diet, fortunately, there are many naturally low-fat condiments and/or low-fat versions to choose from. Light tub spreads, light mayonnaise, mustard, ketchup, barbeque sauce, jam, reduced-fat salad dressings, salsa, lemon juice and flavored vinegars are options for a low-fat diet.
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