A nutritional and well-balanced diet should contain foods from all of the major food groups: grains, fruits, vegetables, dairy and protein. If you are watching your fat and cholesterol intake, you want to choose foods from these groups that are minimally processed and low in fat and cholesterol. Eating a healthy, low fat diet can improve your health and control your body weight.
Grains
According to the United States Department of Agriculture, most of your calories should come from whole grain sources of carbohydrates. Whole grain foods such as cereals, rice, pasta, bread and oats contain the whole part of a grain and are minimally processed. These healthy foods are generally low in fat and contain no cholesterol. They also contain large amounts of fiber, which contributes to the health of your digestive and cardiovascular system.
Fruits and Vegetables
Fruits and vegetables are naturally low in calories, contain almost no fat and also contain no cholesterol. Fruits and vegetables are powerhouse foods because they are packed full of vitamins and minerals, contain large amounts of fiber and the healthy carbohydrate fructose. A few fruits and vegetables contain only small amounts of monounsaturated fats, such as mangoes, olives or avocados. However, replacing saturated fats with unsaturated fats can be beneficial for your cardiovascular health and your waistline.
Protein and Dairy
Since cholesterol is found only in animal-based foods, you must choose your sources of dairy and proteins wisely. Low fat or no fat sources of dairy like yogurt, cheese and skim milk contain small amounts of fat and cholesterol. Replacing these items with standard dairy products like whole milk or whole fat cheese can help control your fat and cholesterol intake. The protein food group can also be tricky. Even lean meats like chicken, turkey and pork can contain high amounts of cholesterol, depending on the cut. Choosing plant based sources of proteins is the healthiest alternative. Proteins from beans, nuts and seeds contain small amounts of fat and no cholesterol. In addition, they are packed full of fiber, vitamins and minerals.
Recommendations
According to the Mayo Clinic, dietary fat should be restricted to, at the most, 20 percent of your daily calories. It is better to get most of your fats from unsaturated sources rather than saturated or trans fats. Limit your cholesterol intake to 300 mg per day. Choosing healthy foods and reading nutrition labels can help you cut down on your daily fat and cholesterol consumption.
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