Switching from high-fat foods loaded with sugar can help people lose weight and add important vitamins and minerals to the diet. Diets high in fat can lead to serious health complications that include arteriosclerosis, heart disease, obesity and high blood pressure. Look for foods that replace fat calories with valuable nutrients, advise doctors at the U.S. Department of Health and Human Services. At the same time, limited amounts of fat, or lipids, are important for brain and hormone function and help provide fuel for the body.
Dairy
Fat-free and low fat one-percent milk makes a good alternative to whole milk that contains about 9g of fat per serving. Replace ice cream with sorbet, sherbet and fat-free frozen yogurt. Substitute plain low-fat yogurt for sour cream in many recipes. There are a variety of fat-free and low-fat cheeses available, such as Neufchatel, part-skin mozzarella and ricotta and reduced-fat cottage cheese.
Grains
Carbohydrates are an important ingredient in the daily diet to provide the body with energy and maintain blood sugar levels. Grains that are low in fat include bran flakes, cooked grits and oatmeal and low-fat granola. Pasta dishes that are low in fat include noodles with marinara sauce and primavera that utilizes vegetables instead of meat. Hard French rolls, low-fat crackers and English muffins provide fewer fat calories than most bread products.
Meat
Meat, poultry and fish can easily be trimmed to reduce the fat content. Lean cuts of beef, ham and chicken cut the fat in the diet, while cooking choices such as broiling and baking provide fewer fat calories than frying or sauteeing. Turkey and vegetarian sausage and burgers are lower in fat than their beef and pork counterparts. Fish that's unbreaded or packed in water will have fewer fat calories than fried or prepackaged fish with breading.
Snacks
Snacks are included in most low-fat diets to fill the between-meal needs and to maintain blood sugar levels. Air-popped popcorn is a low-fat alternative to chips and nuts and provides a healthy dose of carbs and protein. Pudding made with skim milk makes the treat completely fat-free, while fruits and vegetables always provide a low-fat, healthy snack option.
Miscellaneous
There are a number of low-fat substitutes that work well for people trying to reduce fat intake. The Department of Health and Human Services recommends substituting chocolate syrup for fudge when the urge for sugar arises and to use salsa in place of guacamole for dipping. Broth-based soups carry fewer fat calories than cream-based soups, and lemon juice, vinegar and fat-free salad dressings can help to keep fat calories at bay when eating salads.
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