Low-fat diets are a healthy diet option for anyone. Everyone can benefit from reducing their dietary fat intake, however, certain individuals need to follow a low-fat diet to stay healthy. Individuals with heart problems, gallbladder and pancreas issues, high cholesterol and diabetes need to pay special attention to the amount of fat they eat.
Meats
When choosing meats, it is important to choose the leanest cuts to help minimize fat content. When choosing beef, the leanest cuts are generally sirloin, loin, round and chuck. The leanest cuts of pork include the loin chop and tenderloin. The American Heart Association recommends limiting red meat consumption to three times per week. It is important to trim visible fat from cuts of meat prior to cooking. Removing the skin on chicken and turkey before eating can substantially reduce fat content. Fish is an excellent low-fat option and offers beneficial omega 3 fatty acids that can help protect you from heart disease. When choosing fish, it is important to consider the cooking method. Make sure fish is broiled, baked or grilled instead of deep fried.
Dairy Products
Dairy products are a major source of dietary fat. Whole milk should not be included in the diet. Whole milk is full of fat and should be reserved for children under the age of 1. When choosing milk, it is best to opt for skim or 1 percent. There are no differences between the nutrients contained within the various percentages of milk, only differences in fat content. Many cheeses are available in reduced-fat versions and versions made with 2 percent or skim milk. These options should be chosen over fuller fat cheeses. Yogurt and ice cream are also available in reduced-fat versions. Although these are lower in fat, it is still important to pay attention to portion sizes.
Vegetables and Fruits
Vegetables and fruits are naturally low in fat, making them great choices for a low-fat diet. Raw fruits and vegetables are low in fat and pack a lot of vitamins and minerals. They are a great option for snacks as well as side dishes. When cooking vegetables and fruits, it is important to consider the cooking method. Grilling and baking are two cooking methods that can enhance the flavor of the foods without adding additional fat. Herbs and spices can also add flavor without adding the extra fat that butter and other traditional flavorings may add.
Baked Goods
Baked goods can be a major source of dietary fat. Traditionally baked goods include butter and shortening, which dramatically increase their fat content. When including baked goods in a low-fat diet, portion size is key. It is best to only eat these occasionally and eat moderate portions when you do. Preparing the baked goods at home instead of purchasing them ready-made at a grocery store or bakery can help you reduce the amount of fat. Some recipes can be adapted to a low-fat diet by using a few simple substitutions. Skim milk can be used in place of higher percentages, and applesauce can often be used in place of butter and shortening.
Miscellaneous
A major source of dietary fat that is often overlooked are condiments and other additions. Salad dressings, mayonnaise and gravies are often very high in fat. There are reduced fat and fat-free versions available, however, they should still be used in moderation. Nuts and nut butters, while healthy, can also be high in fat. They contain the good type of fat that our body needs, however, they can pack on extra calories and fat if the portion sizes are not controlled. A serving size of nuts is approximately the amount that fits in the palm of the hand, while a serving of nut butter is generally around 2 tablespoons. It is important to read food labels on specific products for exact serving sizes.
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