Your body requires a certain amount of fats to function properly. Unsaturated, monounsaturated and polyunsaturated fats provide needed energy. When choosing foods low in fat for weight loss, select foods with the "good fats" and avoid trans fat. Trans fat is a manmade substance, a result of hydrogenation; the process transforms liquid oils into a solid fat. Shortening is one example of a trans fat. Trans fat is a high-calorie fat that is detrimental to weight loss.
Step 1
Read the nutrition facts labels on packaged foods such as crackers, cookies and breads. If the words "partially hydrogenated oils" are on the package, the food contains trans fat. Look for alternative brands that have significantly lower amounts of partially hydrogenated oils or are free of trans fat.
Step 2
Check the labels for saturated fats as well. Saturated fats are higher in calories that are slower to convert to energy; therefore, they store as fat in your body. When buying packaged foods, compare the various products by nutrition label and select those with the lowest saturated fat per serving.
Step 3
Select lean cuts of red meat. Avoid "well-marbled" red meats; these are the cuts with the visible white fat lines running through them. Choose cuts from which you can easily trim the fat. Though red meat does contain saturated fats, it is also high in protein. The American Heart Association recommends broiling instead of frying and placing the meat on a rack to allow the fat drippings to fall away from the food. These cooking practices reduce your ingestion of saturated fats.
Step 4
Avoid meats such as duck and goose because these are high in saturated fat. The white meat from both chicken and turkey supply protein for your body but are lower in saturated fats than the dark meat portions. Skinless cuts are more desirable because the skin is high in bad fats.
Step 5
Select fresh or frozen fish, avoiding breaded, processed fish products. Choose fish such as salmon that are high in omega-3 fats. Omega-3 fats are heart-healthy fatty acids, according to the Department of Nutritional Services at Ohio State University. The department recommends baking and broiling, as opposed to frying, to retain the health benefits of fish.
Step 6
Minimize your dairy intake, as dairy products tend to be higher in saturated fats and trans fat. For dairy foods, choose low-fat or fat-free milk, cheeses made from skim milk and low-fat cottage cheese and yogurt.
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