A healthy diet usually consists of low-fat foods that not only help with weight management, but also combat illness and medical disorders. Emphasizing foods low in unhealthy fat can reduce your risk of heart disease, high blood pressure, obesity, type 2 diabetes, osteoporosis and even some cancers, according to MedlinePlus.
Bad Fats
Limit saturated fats, which mainly come from meat, poultry and dairy products. Try to eliminate trans fats, which are made with partially hydrogenated oils to keep foods fresh longer. Many commercially baked goods, processed foods and fried foods in fast food restaurants contain trans fats. Check food labels for no trans fat when buying foods.
Healthy Fats
Unsaturated fats, however, can improve cholesterol levels to reduce the risk of heart disease, the Harvard School of Public Health notes. Olive, peanut and canola oils, almonds, hazelnuts, pecans and avocados have healthy monounsaturated fats. Beneficial polyunsaturated fats come from corn and flaxseed oils and fish with omega-3 fatty acids, including tuna, salmon, herring, halibut and mackerel. Substitute oils with unsaturated fat for butter when preparing foods and eat healthy nuts for snacks in between meals.
Protein
Protein foods contain nutrients for energy and muscle building, but are also high in saturated fats. Get your necessary protein from lean meats with visible fat trimmed off before preparing and from poultry without skin. Eat fish as a meat replacement as much as possible. Enjoy dairy foods by selecting low-fat or fat-free varieties of yogurt and milk products. Choose low-fat or skim milk. Substitute egg whites and egg substitutes for whole eggs.
Fiber
High-fiber foods, besides being low in fat, contain vitamins and minerals while filling you up. MedlinePlus recommends five or more servings of fruits and vegetables a day and six or more servings of grains, particularly whole grains, a day. Eat fresh, frozen or canned fruits without added sugar. Enjoy fresh or steamed vegetables and avoid fried or creamy vegetables. Whole grains do not lose their fiber and nutrients during the processing refined grains go through. Whole grains include brown rice, oatmeal, barley, air-popped popcorn, whole-wheat and multigrain bread, and whole-wheat cereal, pasta and crackers.
Desserts
Low-fat sweets provide healthy alternatives to chocolate or fatty snacks to complete a meal or when the urge strikes. Treat yourself to low-fat or fat-free cookies, brownies, cakes, cheesecake or pastries. Fruit-flavored low-fat yogurt, fruit ices, gelatin and graham crackers make healthy desserts. Have plenty of fruit available or keep carrot sticks and celery in the refrigerator for quick snacks.
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