Many low-fat foods are healthy, but just the fact that a food is low in fat doesn't make it healthy. Choosing foods both low in fat and nutrient dense is healthier than choosing food only by its fat content. In fact, you need some fat for good health, so you don't want to avoid all fat. Instead, choose the healthier types of fat.
Fat Recommendations
Your overall fat intake should be less than 30 percent of your total calories, your saturated fat intake less than 7 percent, and your trans fat intake less than 1 percent, according to the American Heart Association. Make most of your fats the heart-healthy unsaturated kind.
Processed Foods
Processed foods that are low in fat are generally less healthy than foods that are naturally low in fat. Manufacturers tend to add more sugar and salt to make up for the flavor lost when fat is eliminated, and often these foods are almost as high in calories as the full-fat versions of the same food. However, people often think if a food is low in fat they can eat more of it, resulting in the consumption of too many calories and weight gain.
Healthy Low-Fat Foods
Healthy low-fat foods are those that are naturally low in fat, such as fruits, vegetables and whole grains. These foods are nutrient dense, meaning they provide a lot of nutritional benefit for each calorie they contain. The Dietary Guidelines for Americans 2010 recommends consuming more of these nutrient-dense foods and less of the processed foods containing refined grains, added sugar and salt.
Considerations
Don't avoid healthy foods just because they contain fat. Foods like olive oil, nuts, avocados and fatty fish provide lots of nutritional benefits along with the fat they contain, and most of the fat is unsaturated. Foods high in omega-3 fatty acids or monounsaturated fats are actually healthy for your heart, so choose these instead of foods high in saturated fat.
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