Fat-free foods can be healthy and satisfying additions to a well rounded menu. They can help reduce fat calories consumed per meal and are flavorful alternatives to high fat choices. A gourmet cooking background is not necessary to select and prepare these selections and cost is not prohibitive. It only takes a stroll through a local farmer's market or grocery store to fill a cart with delicious foods for the entire family.
Vegetables
The majority of vegetables are free of saturated fat. Choose those with the brightest colors to obtain the greatest nutritional value. Red, green, purple, yellow and orange peppers can be diced and added to salads, casseroles, and appetizers. Deep greens such as spinach, kale and mustard greens can be simply sauteed with water and a minimal amount of oil and then spiced with ginger, onion or garlic to prepare delicious side dishes. Beets can be pickled or roasted and added to salads. Sweet potatoes can be baked, boiled, or mashed with fat-free yogurt and spices for side dishes. Beets can also act as the base for a soup or casserole.
Fruits
The deeper the color the more nutritious the fruit. Blueberries, blackberries, and strawberries are particularly nutritious. Pomegranate juice can be sipped over ice or added to smoothies with bananas or other berries. Grapes, pineapple, orange and grapefruit sections are healthy additions to salads. They can be served as brunch appetizers also. Offer a serving of fresh fruit for dessert.
Fat-Free Dairy
The dairy industry has catered to the public's demand for reduced saturated fat food. Skim milk, fat-free cottage cheese, yogurt, and cream cheese can be substituted in many recipes for the high fat versions. Fat-free half-and-half can be used in coffee as well as in sauces calling for heavy cream. Skim milk mixed with one to two teaspoons of corn starch will thicken a gravy in place of cream or whole milk. Fat-free cheeses are available as slices for sandwiches.
Whole Grains
Whole grains in their natural state offer little if any saturated fat. Oatmeal is a prime example of a grain that could be eaten as a daily diet staple. It has no fat and it provides cholesterol-controlling properties. Brown and wild rice have similar properties. All whole grains when combined with dairy and lean protein will provide that full feeling after a meal while taking the place of high calorie, high fat food.
Protein
Protein sources frequently contain fat. Fat-free protein choices include beans of all kinds. Use re-fried beans with fat-free salsa and fat-free tortillas for a delicious wrap. Stir black beans into soups and stews or salads. Fat-free tofu can be dried, sliced, and baked with spices to be added to casseroles and sandwiches. Grind garbanzo beans with lemon and garlic to make a Mediterranean dip for vegetables.
Considerations
Having some fat in a diet plan is healthy. They contribute to absorption of nutrients. Use monounsaturated fats such as olive oil rather than butter or lard. Manage portion sizes for optimum health. Combine dairy with grains and protein for improved nutritional value.
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