Eating a low-fat, healthy diet does not have to be boring or frustrating. Not only can this diet be nutritious, but it can also be fun to prepare and enjoyable to consume. Thinking outside of the box and experimenting with combinations of foods and flavors can produce menus that the entire family can enjoy. Sharing nutritious flavorful foods can increase longevity and encourage all family members to make better food choices on a daily basis.
Eat Your Veggies!
Foods low in fat occur in nature. Fruits and vegetables have little or no fat in their natural state, and eating raw carrots, broccoli, celery, cauliflower, strawberries, blueberries and bananas provides nutrients and fiber without fat calories. Add a fruit and a vegetable to every meal consumed. This will meet the guidelines of five or more servings per day, help to keep that full feeling and prevent overeating of fat-laden items. In cooking any vegetables or fruits, reduce fat by using a teaspoon of olive or canola oil and a tablespoon of water to saute. This will keep the freshness and keep it low-fat.
Dairy Products
Dairy products provide calcium necessary for bone health, and should be consumed regularly. Skim milk, part-skim cheeses, hard cheeses such as Parmesan, reduced-fat cheeses, fat-free and reduced-fat yogurt and cottage cheese, and egg whites all provide protein and add flavor to recipes. Combine these with grains and vegetables for satisfying menus.
Beans and Grains
Whole grains offer texture, color, fiber, flavor and variety to daily meals. Whole wheat toast, oatmeal, whole grain pasta, brown and wild rice and barley provide bases for soups, casseroles, sandwiches and entrees. Combine them with cheese, light sauces such as marinara, fat-free or low-fat mayonnaise, drained, water-packed tuna, and combinations of vegetables. Since they are cooked in water with no oil added, they are healthy and nutritious. Beans provide significant protein with little or no fat. Toss them in salads, add to soups and casseroles, and spread inside tacos as an alternative to meat.
Meat and Fish
Protein is important for muscle development and maintenance. This can easily be added to a healthy diet by choosing lean cuts of meat such as extra-lean ground beef, skinless chicken breasts, salmon, scallops and turkey breasts. Cooking in broth or white wine eliminates additional fat and enhances flavors. After browning ground beef, rinse and drain it before proceeding with the recipe to reduce fat.
Butter and Oils
Some fat is needed to help the body absorb nutrients. Using monounsaturated fat such as olive oil and eliminating saturated fat found in butter and lard promotes healthy eating. Cook with minimal fat and use olive oil or canola oil spray to grease muffin tins and pans. Drain the fat from the pan after cooking bacon, and saute other ingredients in olive oil instead of bacon grease. Crumble a bit of bacon on top of a serving for flavor without the additional fat.
Considerations
Manage portion size to control fat.
Add variety to every meal with as many food groups as possible.
Do not skip meals to try to reduce fat in your diet. Manage food choices instead.
Avoid fast food.
Cook meals at home. In doing so, the fat content can be controlled.
Substitute fruit purees or jelly for butter on toast.
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