Low-fat diets sometimes cause visions of eating bland, cardboard-like food. It does not have to be like that. A menu involving low-fat foods can be varied, convenient and very tasty. Your diet needs to be well balanced in order to be as nutrient-rich as possible. While knowing which foods to eat and which need to be limited as part of your healthy diet, you also need to become aware of how cooking methods play a role.
Preparing a Low-Fat Menu
Step 1
Make a healthy, low-fat breakfast. Have a 1 1/2 cup serving of oatmeal with a sliced banana. Or, cook up some oatmeal with sliced apple, raisins and flaxseed in it. Sprinkle some cinnamon on top. Pour some low-fat dairy or soy milk over the cereal. If you do not like oatmeal, choose from a variety of commercially prepared whole grain cereals that are made without partially hydrogenated oils.
Enjoy a fruit smoothie. Blend together some plain low-fat yogurt with blueberries. Add some pineapple juice for extra sweetness. Sprinkle in some flaxseed for extra fiber. Serve chilled.
Enjoy a bowl of yogurt and fruit. Add some pineapple and sliced mango to a one-cup serving of plain yogurt. Accompany this with a slice of whole grain toast and cup of hot tea or coffee.
Step 2
Eat a mid-morning snack. Enjoy some baby carrots dipped in hummus. Or, have some celery slices with almond butter. Even a fresh apple will do the trick. Apples contain soluble fiber and many additional nutrients, the Mayo Clinic states.
Step 3
Eat a healthy lunch. Enjoy a bowl of minestrone soup. Minestrone soup contains a variety of nutrient-rich ingredients including tomatoes, carrots, onions, green beans, kidney beans and pasta. This low fat soup is high in fiber and antioxidants. The kidney beans are legumes that will provide lean protein to your diet, states the American Heart Association. Accompany the soup with some whole grain crackers. Enjoy a beverage of green tea, plain water or low-fat milk. Dessert could be a sliced mango or other fresh fruit of your choosing.
Enjoy high protein soup made of legumes. Make a batch of split pea with carrots, onions and garlic. Or, barley soup is another source you may contemplate enjoying.
Step 4
Eat a mid-afternoon snack. A healthy low-fat snack in the afternoon can fend off afternoon blues. Snack on a whole pear with low-fat cheese. Eat some whole grain pita chips and salsa.
Step 5
Enjoy an evening meal. Steam up some salmon and vegetables for dinner. The salmon contains a wealth of Omega-3 fatty acids and is a recommended lean protein, low-fat source, states the USDA. When serving, sprinkle some Italian seasoning over them. Squeeze some fresh orange or lemon over the food prior to eating. Serve a side of dark green salad with some olive oil and balsamic vinegar as dressing. Olive oil is a rich source of Omega-3 fatty acids and beneficial to overall health, states the Mayo Clinic. Your dessert can be a one-cup serving of fresh raspberries.
Enjoy some marinated tofu. Tofu is a soy food that is both low fat and rich in plant sterols, which are beneficial for your good health. Soy is a lean protein, source states the American Dietetic Association. Marinate sliced tofu in some teriyaki sauce for 20 minutes. Bake in a 350-degree oven for 10 minutes, until lightly browned. Serve with steamed vegetables and brown rice. Enjoy with a side of green salad with raspberry vinaigrette. Dessert can be a cup of blackberries.
Tips and Warnings
- Read food labels. Be aware of how much fat, cholesterol and other ingredients are in the food you buy. This gives you more control over what you eat. Do not buy fatty foods with partially hydrogenated oils or shortening in them. Use healthy cooking methods. According to the American Heart Association, you can defeat your low fat diet by eating foods prepared in an unhealthy manner. Choose steaming, grilling, poaching, baking or boiling methods.
- It is important to eat mid-day snacks to avoid blood sugar fluctuations. These fluctuations are known to cause impulse eating. You want to avoid that during your low-fat diet. It is important to stay away from foods containing trans fats. Trans fats are found in partially hydrogenated oils and shortening. These fats act as saturated fats in your body and can defeat your low-fat diet, states the Mayo Clinic and gicare.com. A low-fat diet may not be for you. If you have a medical condition, it is important to check with your medical care provider prior to starting any diet plan.
Things You'll Need
- Fruits and vegetables
- Whole grains
- Lean protein choices
- Low- or nonfat dairy foods
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic
- American Dietetic Association
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