According to the World Health Organization, 300 million people worldwide are obese. The Centers for Disease Control and Prevention (CDC) reports that in 2009, 26 percent of the adult population in the United States was obese. The convenience of fast foods and the widespread use of computers and TV has contributed to the obesity epidemic in the United States. To meet the U.S. Department of Health and Human Services Healthy People 2010 objective to lower obesity rates, it is important that adults make dietary changes. Eating low-fat foods is one way to make necessary adjustments.
Low-Fat Protein Foods
According to the Harvard School of Public Health, people who eat more than 18 oz. of red meat a week have a higher risk of cancer. It also increases the amount of saturated fat that you are exposed to. For instance, a 6-oz. broiled porterhouse steak contains 38 grams protein, 44g fat and 16g saturated fat. Choosing salmon instead gives you the same amount of protein, but with 18g fat and 4g saturated fat. Other low-fat protein choices include a cup of cooked lentils with 18g protein and 1g fat. Vegetable sources of protein are better low-fat protein choices. Eating beans, nuts, fish and drinking low-fat or skim milk are good low-fat options.
Vegetables
Vegetables contain essential vitamins, minerals and fiber are a necessary component of a low-fat diet. Getting five to six servings of vegetables daily can protect you from chronic diseases, such as cancer, diabetes and heart disease. Broccoli, carrots, butternut squash, tomatoes, bell peppers, eggplant, cauliflower and other vegetables contain many antioxidants and provide the body with first-rate low-fat nutrition.
Fruits
Eating five to six servings of fruit can also contribute to a low-fat diet. Strawberries, oranges, apples, kiwi, blueberries, and raspberries are high in antioxidants and vitamins, such as vitamin C. Vitamin C is a building block for the immune system. These low-fat foods also protect the body from chronic disease, such as high cholesterol and colon cancer. Eating fruits is a better way to obtain the nutrients than from supplements, according to the CDC.
References
- World Health Organization: Obesity and overweight
- Centers for Disease Control and Prevention: Vital Signs State Specific Obesity Prevalence Among Adults
- Harvard School of Public Health: Protein What you should eat.
- Centers for Disease Control and Prevention: Fruits and Veggies Matter
- Centers for Disease Control and Prevention: Healthy People
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