Most Americans are busy with their day-to-day routine; running to work, attending meetings, taking the children to sports events and other activities. That leaves little time for eating healthfully. However, many Americans try to watch their weight and consume a healthy diet in lieu of their busy life. A low-fat diet is an effective way to lose weight and prevent chronic diseases such as heart failure. There are guidelines for following a healthful low-fat diet.
Nutrient Density
According to the "McKinley Health Center," three macronutrients make up the energy content of the food. Proteins, carbohydrates and fats provide the body with energy when consumed. Fat, however, contains the most calories per gram when compared to carbohydrates and protein. Fat cannot be eliminated from the diet, as it is needed for physiological reasons. However, it should be consumed in moderation.
Types of Fats
It is important to understand the different types of fat that are found in food. According to "Choose Sensibly," foods that are high in saturated fats tend to raise blood cholesterol. These products include high-fat dairy products, fresh and processed meats, poultry skin, lard, and some types of oil. Foods that are high in cholesterol also raise blood pressure and include liver and organ meats, egg yolks and dairy fats. Trans fatty acids are known to elevate blood cholesterol and are found in partially hydrogenated vegetable oil, fried foods and some bakery goods. A healthy, low-fat diet is low in these types of fats.
Unsaturated Fats
"Choose Sensibly" says that unsaturated fats do not raise blood cholesterol. Unsaturated fats occur naturally in vegetable oils, nuts, olives, avocados, and fish. Unsaturated fats are broken down into mono- and polyunsaturated fats, depending upon the number of double bonds in their structure. Canola, olive, sunflower and peanut oils are high in monounsaturated fats, while vegetable oils such as corn, soybean and cottonseed oil are rich sources of polyunsaturated fats. Unsaturated fats should be used in moderation to avoid excessive calorie intake.
Variety of Foods
According to the American Heart Association, nutrient rich foods provide the body with vitamins, minerals, fiber and other nutrients and are low in calories. These foods include fruits, vegetables, whole-grain products and fat-free or low-fat dairy products. It is important to choose a variety of foods from each of the food groups. Fruits and vegetables are high in vitamins, minerals and fiber and will help control weight and blood pressure. Unrefined whole grains contain fiber, which lowers blood cholesterol and makes individuals feel full for longer periods of time. Consuming fish, such as salmon, trout, or herring, which contains omega-3 fatty acids, may help to lower the risk of death from coronary artery disease.
Balance and Moderation
The American Heart Association also recommends limiting foods and beverages that are high in calories but low in nutrients. When choosing meat, select those without skin, and prepare them without the addition of fat. Select fat-free, 1 percent or low-fat dairy products and cut back on foods containing partially hydrogenated oils or that are high in cholesterol. A healthy goal is to consume less than 300 milligrams of cholesterol each day. Limit salt when cooking and utilize herbs and spices instead. Individuals should consume less than 1,500 milligrams of sodium per day. Another important recommendation to offset fat and calories consumed is to engage in physical activity on a regular basis.
Dietary Guidelines
Using a 2000 calorie diet as an example, the USDA Dietary Guidelines of 2005 provide recommendations for a healthy, low-fat diet. These suggestions include consuming: 2 cups of fruit and 2½ cups of vegetables per day; five or more one-ounce portions of grains per day with at least half of these servings being whole-grains; 3 cups of fat-free or low-fat milk or dairy products; and two or three two-ounce servings of lean meat each day. Eating a well-balanced diet, including a variety of foods and colors, will supply the most nutrients, but will be lower in empty calories and fat.
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