The benefits of a low-fat diet are well-documented in a variety of research publications. In addition to promoting heart health, a low-fat diet is sometimes needed for other medical conditions. Regardless of the reason for following a low-fat meal plan, a balanced intake is the most healthful approach. Doctors and/or dietitians may suggest certain amounts of fat to consume, but other food groups should not be ignored.
Features
The body needs some fat to help it work well and use certain nutrients. The American Heart Association and other health organizations support and promote a low-fat diet for overall health. According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, fat intake should be 30 to 35 percent of daily calories for two-to three-year-old children, 25 to 35 percent up to and including age 18,and 20 to 35 percent of total calories for adults older than age 18.
Considerations
Saturated fats and trans fats are the least healthful fats and should be limited or even avoided in some situations. Saturated fat comes from animal sources and some tropical oils. Examples of saturated fats include butter, milk fat, sour cream, beef, poultry and many more foods. Trans fats may occur naturally in some meats or may be added to some processed foods as hydrogenated oil. The U.S. Food and Drug Administration recommends choosing foods with liquid vegetable oils that are not listed on the label as hydrogenated.
Plant-Based
While some saturated fats may be consumed, the most healthful fats come from plants. Both monounsaturated and polyunsaturated fats are found in nuts, seeds, avocado, olives, oils, grains and some vegetables. Fats in these foods occur naturally and are not added during processing. Additionally, many plant-based foods contain fiber, which gives a more balanced eating plan.
Carbohydrates
To create a balanced low-fat diet, carbohydrates should also be included. According the Institute of Medicine's Acceptable Macronutrient Distribution Range, or AMDR, 45 to 65 percent of total daily calories from carbohydrates should be consumed. Carbohydrates provide the body the energy it needs. Food sources are fruits, vegetables, starchy vegetables, dairy and foods with added sugar.
Protein
Protein should make up the remaining percentage of calories for the day, which is generally 15 to 25 percent, depending on age and medical conditions. Protein foods with less fat or healthful fats may be eggs, lean meats, white meat poultry, fish, low-fat and fat-free dairy, meat alternatives like soy-based items or vegetable burgers, dried beans and peas, and even grains. The plate method for meal planning suggests that protein take up a fourth of the plate, about the size of deck of cards or checkbook for long, thin meats.
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