List of Non-Fat Foods

While we need fat in our diets for energy and absorption of vitamins, some high-fat foods elevate blood cholesterol and raise the risk of heart disease. Others simply add calories and encourage weight gain. The National Institutes of Health dietary recommendations suggest that Americans ingest no more than 35 percent of their daily calorie intakes from fats of any kind.

We often make excuses for eating "comfort" foods such as cheese fries or ice cream. Fatty condiments like sour cream and mayonnaise find their way into daily meals. These can quickly add up fat calories and form unhealthy habits. To help yourself make wise choices and maintain a low-fat diet, learn which foods are fat free and how to substitute them for the bad stuff.

Dairy and Eggs

For milk drinkers, the easiest way to a low-fat diet is to cut dairy fat. If you do it in increments---from whole milk to 2 percent to 1 percent---you will soon be enjoying a host of non-fat foods effortlessly.

Non-fat milk makes a nutritious breakfast served over oatmeal. Non-fat foods include sour cream varieties that infuse dishes with tangy flavor without the fat. Choose mustard instead of egg-based mayonnaise for sandwiches or when ordering fast food. A bowl of fat-free plain yogurt makes a delicious pudding-like dessert when mixed with a tablespoon of your favorite fruit jam.

Protein

The American diet relies largely on meat for its protein component. Red meats, poultry and fish contain saturated fats that can unbalance a low-fat diet. You don't have to become a vegetarian to include non-fat foods to meet your protein needs. You do, however, have to know how to combine "incomplete" proteins, such as those in dried beans and grains.

Fat-free dishes can combine rice or another grain with cooked lima beans, pinto beans, black beans or kidney beans. Beans readily absorb spice blends to create diverse tastes. Corn and peas are additional sources of protein that don't add to your fat intake.

Snacks

Snacks are the biggest threats to a low-fat diet. You can replace the usual fatty potato chips and buttered popcorn with healthier non-fat foods that will keep you just as happy. Snackers often crave salty or sweet treats. Satisfy your salt craving with baked potato chips, crackers and fat-free rice cakes. Appease your sweet tooth with fresh or dried fruits.

Some baked goods can substitute fruit juice or puree for fatty oils and eggs. Look for recipes that list their fat content. When buying snacks, read the nutritional information to make sure you are getting non-fat products.