A diet low in saturated and trans fat can help reduce your level of low-density lipoprotein, or bad cholesterol. Fatty meat, dairy products and baked goods are the primary sources of saturated and trans fat. Instead, consume foods with healthy unsaturated fats such as fish, nuts, olive oil and salmon. In the July 2008 issue of the "New England Journal of Medicine," Dr. Iris Shai writes that people following a low-fat diet for one year lost 6 lbs. and reduced their cholesterol levels by 12 percent.
One-Dish Meals
Preparing a one-dish meal is a quick and easy way to eat a low-fat meal. Consider purchasing a crock pot and placing all the ingredients in the pot in the morning before leaving work. Ratatouille, a vegetable stew, is a simple one-dish meal. Traditionally, ratatouille contains a selection of Mediterranean vegetables along with garlic, mushrooms, zucchini, onions, peppers and eggplant, all cooked in a tomato sauce base. But you can substitute any vegetables that you prefer or vegetables that are in season.
Grilled Vegetables And Fruit
Grilled or roasted vegetables and fruit are a quick and easy low-fat meal. Vegetables can be marinated in balsamic vinegar or a low-fat salad dressing before grilling. Peppers, onions, tomatoes, eggplant, zucchini, pineapple, peaches, melon, pears, or any other fruits and vegetables that you like can be grilled. Serve with a low-fat turkey burger or grilled fish to add protein to the meal. To save cooking time, Martha Stewart suggests blanching, or softening in hot water, the vegetables the day before.
Leftovers
One way to make a quick low-fat meal is using leftovers to prepare new meals. MayoClinic.com suggests that when cooking, prepare more than you need and save the extras for future meals. For instance, if you make chicken and rice one day, make enough chicken for one or two future meals. Use the chicken to toss in a salad and add nuts, low-fat cheese or fresh fruit. You can also add it to a can of light soup or mix it with stir-fried vegetables.
References
- "New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet; Iris Shai, Ph.D., R.D.; July 2008
- Martha Stewart: Grilled Vegetables
- Mayo Clinic: Healthy Cooking
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