Whether you're in your teens or well into your middle-age years, everyone seems to be watching what they eat, and for good reason. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), over two-thirds of adults over the age of 20 are either overweight or obese---largely because of the amount of fat they eat in their diet. According to the American Heart Association, the average American diet should contain no more than 20 percent of its total daily calories as fat---less than 7 percent as saturated fat.
Dairy Items
Dairy items are an important source of fat, cholesterol and calcium that are necessary to keep the body running properly. A few good sources of dairy items, followed by their serving size and amount of fat in grams, include 1 percent buttermilk (1 cup/2 g), regular chocolate milk (1 cup/8 g), condensed milk (1/3 cup/8 g), half and half (1 cup/27.8 g) and regular sour cream (1 oz./6 g).
Fruits
Fruits are a wonderful, low-fat way to add vitamins and minerals to your diet. Some of the best to include are 3 medium apricots (.4 g), avocados (1 oz./5 g), cantaloupe (1/2 medium/.7), pitted dates (1 cup/.7), 1 medium fresh lemon (.2 g) and 1 medium navel orange (.2 g).
Miscellaneous Meats
Adding a variety of wildlife and other meats to your diet is an interesting way to spice up your menus. Some of the more common include Braunschweiger (1 oz./9.1 g), deer tenderloin (3 oz./2 g), Polska Kielbasa (2 oz./2.5 g), smoked sausage (2 oz./2.5 g) and smoked turkey kielbasa, 95 percent fat free (2 oz./3 g).
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