Dietary fats enhance nutrient absorption, brain function and food texture. While most people benefit from a diet containing 30 percent fat, according to Jackson Siegelbaum Gastroenterology, your doctor may suggest a lower-fat diet if you have certain medical conditions, such as fatty liver disease, gallbladder disease or chronic diarrhea. Reducing your intake of saturated and trans fats can improve your cholesterol levels and heart health. Aim for a balanced, nutrient-rich diet, and seek specified guidance from a dietary professional for best results.
Fruits and Vegetables
Fruits and vegetables are naturally low in fat, yet rich in nutrients and fiber. An optimum low-fat diet includes a variety of fresh fruits and vegetables, according to the Greenwich Hospital in Newhaven, Connecticut, which provide more nutrients than juices and canned fruits stored in heavy syrup. Fruits and vegetables particularly rich in nutrients include berries, citrus fruits, apples, pears, cantaloupe, bananas, tomatoes, leafy greens, broccoli, cauliflower, Brussels sprouts, bell peppers, cabbage, string beans, carrots, sweet potatoes and squash. Incorporate fruits and/or vegetables into most of your meals and snacks for maximum benefits.
Whole Grains
Whole grains are naturally low in fat and rich in nutrients, such as B-vitamins and zinc. As fiber-rich foods, whole grains support digestive function and fullness between meals. Since they digest slower than enriched grains, such as white bread, whole grains also support healthy blood sugar and energy levels. The Dietary Guidelines for Americans recommends eating at least three 1 oz. servings of whole grains per day. For maximum benefits, replace enriched breads, pasta, rice and snack foods with whole-grain equivalents most often. Examples of nutritious whole-grain foods include 100 percent whole-grain bread, whole-wheat pasta, air-popped popcorn, brown rice, wild rice, quinoa and pearled barley.
Lean Protein
A variety of healthy foods are low in fat and rich in protein, which supports lean tissue growth and repair, fullness between meals and cognitive function. The Greenwich Hospital recommends avoiding whole milk, fried chicken, deli meats and organ meats, which are high in saturated fat. Valuable lean alternatives include fat-free and low-fat dairy products, skinless chicken and turkey breasts, legumes, fish and extra-lean red meat. When preparing poultry and fish, use low-fat cooking methods, such as grilling, baking, broiling and steaming, most often. Trimming visible fat from red meat and avoiding creamy sauces can also help keep your fat intake low. Since egg yolks contain saturated fat and cholesterol, consume the egg whites more often, which are rich in protein, low in fat and cholesterol-free.
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