Low-Fat & Low Sugar Foods

Americans get 33 percent of their calories from fat, on average, according to the Harvard School of Public Health. Although this is within fat intake recommendations, the type of fats consumed attributes to America's 34 percent obesity rate. Consumer Reports adds that Americans also consume 460 calories from added sugars daily, which emphasizes the need for healthier alternatives to high-fat, sugar-laden foods.

Recommendations

To promote a heart healthy diet, the American Heart Association recommends that you limit fat to 25 to 35 percent of total caloric intake. No more than 7 percent of calories should come from saturated fats and no more than 1 percent from trans fats. The AHA also advises men and women to limit calories from added sugars to 150 and 100 calories daily, respectively, and to limit sweetened beverages to no more than 450 calories per week.

Definitions

For a food to be considered low-fat, less than 30 percent of its calories can come from fat, according to the Food and Drug Administration. Foods that do not contain added sugars are generally considered low-sugar foods. Fat provides 9 calories per gram and carbohydrates, including sugar, provide 4 calories per gram.

Considerations

Processed foods that are low in sugar often get their flavor from fats and vice versa. Read the labels of packaged foods to check fat content and determine if sugar has been added. Food labels indicate the number of calories from fat and list saturated fat and trans fat content, as well as sugar content. To determine if a product contains added sugar, check ingredient lists for sugar by other names such as maltose, fructose, corn sweetener, molasses, corn syrup and honey.

Options

To enjoy low-fat, low-sugar foods, focus on natural options such as fruits, vegetables and whole grains. Fruits canned in their own juice are also good options. Dried fruits, although healthy in moderation, tend to have natural sugars in more concentrated amounts, as do fruit juices. Most proteins are sugar-free, but some are high in fat. Lean proteins such as ocean perch, halibut, rockfish and legumes are relatively low in fat, according to the USDA. Choose fat-free milk products, which typically contain only naturally occurring sugars. Refer to the USDA nutrient database for an extensive listing of foods by protein content and sugar content.

Effects

Choosing foods that are low in both fat and sugar can help you manage calories and eat healthier. If you limit processed foods in your diet, including candy, cake and bakery items, and avoid full-fat dairy products and fatty proteins, you can cut your sugar and unhealthy fat intake considerably.