Eating fewer calories than you normally eat in a day should help you lose weight over time, but depriving yourself of food is not the way to do it. Consuming low-fat foods like fruits and vegetables will help you shed pounds and will easily fill you up due to their high water and fiber content. Discover which foods are low in fat and include them in your diet every day to lose weight.
Fresh Fruits and Vegetables
Except for avocados, fruit is low in fat, and fruits such as apples, grapefruits, oranges, peaches, pears and watermelon contain no fat. Cooked beans such as black beans, great northern beans, kidney beans, lima beans, pink beans, pinto beans and navy beans are some low-fat vegetable foods that are a significant source of protein. Raw vegetables low in fat include Brussels sprouts and Hubbard squash. Artichokes, asparagus, string beans, bell pepper, cabbage, mushrooms and spinach contain no fat.
Fish
Shrimp and lobster are low-fat foods, and so are scallops, yellow fin tuna and albacore tuna. Out of all of these types of fish, scallops contain the least amount of fat. Lobster contains more fat than scallops; yellow fin and albacore tuna contain more fat than lobster; and pink shrimp contain the highest amount of fat out of them all. Pink shrimp contain 1.73 g of fat per 100 g.
Reduced Fat Dairy Foods
Dairy foods that have had some fat removed from them are low-fat foods. Low-fat milk with 1 percent milk fat contains 2.37 g of fat per cup. Sweetened with a low-calorie sweetener, vanilla or lemon nonfat yogurt contains 0.18 g of fat per 100 g. Nonfat yogurt with fruit in it has 0.20 g of fat per 100 g serving. Chocolate sweetened nonfat frozen yogurt that contains no sugar has 0.80 g of fat per 100 g serving. One hundred grams of nonfat cottage cheese contains 0.29 g of fat. Low-fat cottage cheese with 1 percent milk fat contains 1.02 g of fat per 100 g serving.
Soup
Broths such as chicken, beef and vegetable are low-fat foods. Chicken broth from a can made with water contains 1.39 g of fat per cup. Beef broth cubes made with water contain 0.19 g of fat per cup. Canned vegetable soup made with water contains 1.14 g of fat per cup. Tomato soup from a can made with water has even less fat, with only 0.69 g per cup.
References
- Centers for Disease Control and Prevention: Healthy Weight -- It's Not a Diet, It's a Lifestyle!
- Centers for Disease Control and Prevention: Fruit & Vegetable of the Month
- National Oceanic and Atmospheric Administration: U.S. Seafood Facts
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference
Member Comments