A low-fat diet involves eating between 20 and 30 percent of daily calories from fat. Healthy meals that fit into this diet plan emphasize whole foods that are naturally low in fat. When you know how to identify low-fat foods, you can quickly craft healthy meals that are delicious and nutritious.
Types of Food
Low-fat, healthy meals are based on lean proteins, fresh or frozen fruits and vegetables, low-fat or nonfat dairy and whole grains. Most brightly colored vegetables and fruits offer only trace amounts of fat, but can fill you up due to their fiber and water content. Try eggplant, summer squash, leafy greens, tomatoes and broccoli. Lean proteins include white fish, shellfish, white-meat poultry, egg whites and beans such as chickpeas and cannellini. Grains, cooked without additional fat, such as oatmeal, brown rice, quinoa, millet, amaranth and whole-wheat pasta contain almost no fat but provide fiber, B vitamins, iron, magnesium and selenium. Full-fat dairy is a source of artery-clogging saturated fat, but reduced-fat versions provide calcium and are usually fortified with vitamin D. Go for skim milk, low-fat yogurt, nonfat cottage cheese and part-skim mozzarella and ricotta.
Cooking Methods
Low-fat, healthy meals are prepared with cooking techniques that add minimal fats. Roast, broil or grill meats and fish, seasoning them with spices and citrus. Use nonstick cooking spray to scramble egg whites and saute vegetables. Roast or steam vegetables, adding fresh herbs and chicken broth for flavor. Cook grains with onions, garlic, mushrooms and vegetable broth to add taste with minimal fat.
Importance of Fat
Including some fat in your meals is important to proper body functioning. Registered dietitian Joanne Larsen explains on her website, Ask the Dietitian, that the main form of fat found in the body and in food is the primary source of stored energy. Fats also enable the absorption of vitamins A, D, E and K. Certain types of fat, specifically omega-3 fatty acids, can only be obtained in the diet and are essential to fetal development, the regulation of blood pressure and clotting and a strong immune system. For the 20 to 30 percent of calories from fat you do consume, seek out unsaturated sources like olive oil, nuts, avocados and seeds.
Considerations
Without enough fat in your diet, you may not feel satisfied, notes Larsen. Fat is digested slowly, helping prevent cravings. Apart from dairy, avoid purchasing foods that have been made lower in fat by the manufacturer. These foods often contain extra sugars, carbohydrates and other fillers to make up for the fat and contain as many or more calories than the original. They are often less satisfying as well, leading you to consume more than you would of the full-fat version.
Examples of Meals
Low-fat, healthy breakfasts include egg white omelets filled with vegetables cooked with nonstick cooking spray or a drizzle of olive oil; oatmeal with berries and skim milk; and fruit smoothies made with bananas, soy milk and frozen berries.
At lunchtime, grilled chicken -- with no added oil -- over a green salad or in a whole grain pita with fresh fruit for dessert contains little fat and offers protein, antioxidants and phytonutrients important to health.
For dinner, enjoy whole-grain pasta with shrimp, diced tomatoes and steamed broccoli. Other low-fat lunch and dinner options include brown rice with broiled tilapia, asparagus and lemon or an extra-lean ground turkey burger with a whole-grain bun, baked sweet potatoes and roasted zucchini.
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