If you are trying to lose weight, cutting down on your fat intake is generally a good idea. However it is not beneficial to eliminate fat entirely, as studies show the right kinds of fat can actually help you lose weight. The American Diabetes Association website says a study in Spain revealed eating regular amounts of monounsaturated fatty acids help to prevent fat gathering around the middle of the torso. In her book "Flat Belly Diet" Prevention magazine editor-in-chief Liz Vaccariello claims eating a small portion of MUFAs as part of each meal will help to reduce weight and belly fat.
Breakfast
For a healthy low-fat breakfast, place a variety of fruits and vegetables in a blender. Add water and a handful of fresh leafy greens for added nutrients and vitamins. This high-fiber breakfast will provide you with abundant simple carbohydrates for energy, along with a bounty of minerals, vitamins, phytochemicals, and chlorophyll that the human body requires for optimal health. A green smoothie contains only a trace of fat, but if you would like to add some healthy monounsaturated fat to your breakfast add a quarter of avocado to the smoothie mix, or eat two tbsp. of raw nuts.
Morning Snack
For a low-fat mid-morning snack option eat a hard boiled egg, a low fat yogurt, or a rye cracker spread with cottage cheese.
Lunch
A tasty low-fat lunch option is pasta made with a vegetarian tomato based sauce; add onions, mushrooms, zucchini, garlic diced carrots and herbs to the sauce for a nutrient-rich meal. Alternatively, grill a tuna steak or a chicken breast, but be sure to first remove the skin. Serve with steamed vegetables or a green salad. Low-fat condiments include mustard, ketchup, horseradish, vinegar, lemon juice, or fat-free mayonnaise. Add a dash of extra virgin olive oil to a salad for a healthy portion of MUFAs.
Afternoon Snack
For a low-fat mid-afternoon snack eat a handful of pretzels, a piece of fruit or a pitta-bread stuffed with salad.
Dinner
Your low-fat dinner choice could be an all-vegetable curry served with rice, or add a small amount of lean protein such as chicken if you desire. A chili dish made with minced turkey and kidney beans makes a filling low-fat evening meal, or use tofu which is a good source of vegetarian protein that is lower in fat than poultry or red meat. Low-fat dessert choices incorporate baked apples, low-fat yogurt, poached pears, mixed fruit cocktails, or opt for a small dish of nuts and raisins for a Mediterranean style dessert that contains a healthy dose of MUFAs.
References
- Nutrition Lifestyles: Food List Fat Grams
- Diabetes Journals: Monounsaturated Fat
- "Flat Belly Diet"; Liz Vaccariello; 2008
- "Green for Life"; Victoria Boutenko; 2005
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