Fat-Free and Low-Calorie Foods

Food labels, once understood, are a good indicator of the fat and calorie content of packaged foods. According to the Agricultural Utilization Research Institute, food labels and marketing adjectives for food have clearly defined meanings. For example, fat-free means that the product can contain no more than five calories per serving and low-fat means each serving can contain no more than 3 grams of fat per serving. Nutritional labels and online calorie counters can help to find exact fat and calorie contents in everyday foods.

Dairy

Many manufacturers have answered consumers' cries for fat-free and low calorie alternatives, since dairy products are so important in a daily diet. While fat-free cottage cheese, yogurt and cream cheese may lack in consistency and taste compared to their high-fat counterparts, the savings in fat grams and calories can be measurable. For example, 1 cup of skim milk contains approximately 86 calories and no more than half of 1 percent fat, which is virtually fat-free. By comparison, whole milk contains nearly 4 grams of fat per cup and nearly 150 calories. Tastes can adjust after regular use of fat-free dairy products and additions, such as fresh fruit or sugar-free powders can help to punch up the tastes.

Fruits and Vegetables

Low in calories and energy density, fruits and vegetables are naturally low in fat and calories while helping dieters to feel full. The Centers for Disease Control and Prevention reports that the high water content in fruits and vegetables help to make the calorie and fat content low while allowing for larger quantities to be eaten. One medium sized apple contains an average of 44 calories, 3 1/2 oz. of broccoli only carries about 32 calories. One raw mushroom only has about three calories. There is negligible amount of fat in raw fruit and vegetables.

Snacks

Snacks can become a little more difficult to discern whether they make good alternatives when trying to stick to a fat-free, low-calorie diet. Sugar is added to many fat-free snacks, which hides many of calories that dieters need to watch. Since sugar is naturally fat-free, labeling with "fat-free" can be misleading. Some good fat-free, low-calorie snack alternatives might include sugar-free products, such as gelatin, sorbet and frozen yogurt. Air-popped popcorn and sugar-free puddings made with skim milk are on the National Institutes of Health list of fat-free, low-calorie snack alternatives.