Low-Fat Foods & Nutrition

Your body needs healthy fats to protect your organs and and support proper cellular development. Healthy fats include monounsaturated fats and polyunsaturated fats and can be found in foods like extra virgin olive oil. Saturated and trans fats are significantly unhealthy and can lead to heart complications, according to the American Heart Association. These harmful fats can also raise unhealthy cholesterol, while healthy fats help maintain healthy cholesterol levels. While some fats are much better for health than others, all fats have the same amount of calories and can lead to weight gain if eaten in excess.

Whole Grains

Whole grains are not only low in fat, they also retain all of the endosperm when they grow, so they have greater nutritional value than refined grains. Examples of whole grains include corn, wheat, oats and rye. These grains are generally rich in fiber, zinc, magnesium, iron, vitamin E and amino acids. Their nutritional value meets the nutrient needs of the body, and the fiber they provide aids metabolism and digestion processes. Whole grains can be processed to produce pastas, breads and cereals.

Vegetables

Vegetables are low in fat, and some are low in carbohydrates as well. Common examples include spinach, broccoli, parsley, watercress asparagus, bamboo shoots, collard greens, eggplant, onions, pumpkin, scallions, snow peas, string or wax beans, tomatoes, turnips and zucchini. Vegetables also contain dietary minerals, fibers, antioxidants and vitamins, making them healthy food options. They contain large amounts of potassium, which is beneficial for bones and also help control cardiovascular diseases and diabetes. They are complex carbohydrates and supply amino acids as well. Vegetables can be implemented into your diet as a crunchy substitute for chips as a snack or added as a side to a main dish at dinner.

Lean Meats

Lean meats contain minimum amounts of fat and are low in carbohydrates. Examples include extra-lean ground beef such as ground round or ground turkey, lean ham, skinless chicken, skinless turkey, pork tenderloin or trimmed and lean smoked ham. Lean meat supplies the body with complete proteins that may help satisfy hunger. Lean red meats are rich in iron, which supports healthy blood cells.

Seafood

Fish and shellfish that are not breaded are low in fat. The fat that seafood does contain is healthy long-chain omega-3 fatty acids that nourish your body. Seafood is high in protein, which serves as a source for energy production. Fish provides high sources of vitamin D and selenium to your body. The Harvard School of Public Health states that "eating approximately one to two 3-ounce servings of fatty fish a week--salmon, herring, mackerel, anchovies or sardines--reduces the risk of dying from heart disease by 36 percent."