While a healthy diet should contain certain types of fats, such as essential fatty acids, many doctors and nutritionists recommend choosing low-fat food options to maintain a healthy weight and prevent a variety of health conditions. Fortunately, many foods are low in fat and packed with vitamins and nutrients, which make them a healthy addition to any diet. Look for foods that are naturally low in fat, because many low-fat versions of processed food are high in sugar, and may pose other health risks.
Whole Grains
Whole grains such as breads, brown rice, pasta and oatmeal are naturally low in fat. They also contain a high amount of fiber and complex carbohydrates, which often make individuals feel full longer so they do not overeat. Whole grains are rich in B vitamins like thiamin, niacin, riboflavin and folate as well, which provide energy and help regulate metabolism. Foods like brown rice and whole grain pasta are also high in nutrients such as iron, potassium, magnesium and selenium, so they can help build strong bones, release energy from muscles, protect cells from oxidation and carry oxygen to the blood. In addition to being low in fat, whole grains may also help reduce the risk of coronary heart disease and blood cholesterol levels. According to the United States Department of Agriculture (USDA), at least half of all daily consumed grains should be whole grains.
Fruits and Vegetables
In addition to providing vitamins, minerals and fiber, fruits and vegetables are low-fat food options. According to the USDA, they may also lower the risk of stroke and other cardiovascular diseases, type 2 diabetes, kidney stones and high blood pressure. A diet rich in fruits and vegetables may also play a role in preventing several types of cancer, including stomach, colon and mouth cancer. In addition to being low in fat, most fruits and vegetables are low in calories, and all are cholesterol-free. Many are also rich in vitamins A, C and E, as well as potassium, dietary fiber and folic acid. These vitamins and minerals can help lower blood pressure, reduce constipation, form red blood cells, promote healthy skin and eyes, strengthen the immune system and maintain the health of teeth and gums. Fruits and vegetables that are high in fiber can also help individuals feel full longer, so they may play a effective role in a weight loss program.
Chicken
Many types of meat are high in fat, but chicken breasts may be a good option for a low-fat diet. In addition to being a lean cut of meat, chicken breasts are also high in protein, which is an important part of a healthy diet. Proteins are necessary for building bone, cartilage, muscle, skin and blood. They also play a role in the formation of vitamins, hormones and enzymes. In addition, chicken contains B vitamins, iron, zinc and magnesium. While chicken breasts can be low in fat, the preparation of the meat can affect how little fat it has. The skin must be removed, and the breast should not be fried or breaded with a high-fat coating. Grilled chicken breasts are typically the lowest in fat, and may be added to variety of dishes for added protein.
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