A low-calorie and low-fat meal is one which gives you adequate caloric intake with a reduced amount of fat. For example, a fast food fried chicken sandwich and fries may have more than 950 calories, while a homemade meal using baked chicken and fresh vegetables has a fraction of those calories and far fewer fat grams. A low-calorie, low-fat meal uses healthy, filling foods as recommended in the 2005 U.S. Department of Health and Human Services publication, Dietary Guidelines for Americans.
Benefits
Eating low-calorie and low-fat meals can help you lose weight. To lose 1 to 2 lbs., you must create a calorie deficit of 3,500 or 7,000 calories, respectively. When you choose to eat lower calorie meals that contain less fat, and do not replace those meals with high-fat, high-calorie snacks, you can lose weight. Additionally, reducing your intake of unhealthy fats is good for your health. You reduce your risks of heart disease, high cholesterol and certain serious diseases when your saturated fat intake is below 7 percent of your daily calories and your trans fat intake is 1 percent or less.
Breakfasts
Many healthy breakfast foods are low in fat. Egg whites, with a trace of fat and just 17 calories per white, make an excellent base for egg white omelets. Add fat-free, low-calorie chopped green peppers, tomatoes, onions and a cooked slice of vegetarian bacon product for a filling breakfast. Oatmeal and many breakfast cereals are fat-free. Avoid eating sausage, pancakes with butter and syrup, doughnuts or other bakery items for breakfast.
Lunches
Create a healthy lunch using romaine, arugula and Bibb lettuce as the base for a main-dish salad. Add your favorite raw vegetables, a sprinkle of freshly grated Parmesan cheese and a fat-free dressing for a low-calorie lunch. Grill a small piece of salmon or chicken the night before, and eat it for lunch with a bowl of clear broth soup. Avoid creamy soups, fried meat sandwiches or fried potatoes. Make sandwiches with whole-wheat breads and include low-calorie fruit and yogurt as side dishes.
Dinners
A low-fat, low-calorie dinner meal can be a family favorite recipe that you have modified. If you enjoy chicken potpie for dinner, use a low-calorie cookbook or Internet recipe site to make a new version of your favorite. Examine each ingredient in the meals you norm, high-fat ingredients. Use half the recommended amount of sour cream, and switch to the fat-free version to save both calories and fat. Saute vegetables and sear chicken in homemade, fat-free chicken or vegetable broth rather than oil. Roast or grill vegetables, meats and serve each main dish meal with a large helping of vegetables. Eat fruit topped with fat-free yogurt for dessert, or make a fat-free sorbet with fresh fruit juice.
Considerations
Plan your menus in advance to help control the number of times you eat at a restaurant, and help you avoid unnecessary trips to the grocery store. Consult your doctor before beginning any new diet or exercise program. If weight loss is among your personal goals, combine regular exercise with your low-calorie, low-fat eating plan.
References
- South Dakota Department of Health: Healthy in a Hurry
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- MayoClinic.com: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- USDA National Nutrient Database for Standard Reference, Release 17: Total Lipid
- National Heart, Lung and Blood Institute: Low-Calorie, Lower Fat Alternative Foods
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