1. Pick Better Fats
The majority of low-fat diets not only focus on cutting fat from daily eating, but also choosing healthy fat sources over saturated fats. Healthy fats are generally natural sources of fat in the diet, such as avocados, unsalted nuts or moist sources of fish like salmon and tuna. Saturated or trans fats are typically processed varieties, such as hydrogenated oils, butter and creams. If cooking a low-fat meal, try using only fat-free butter or margarine, non-stick sprays, or fat-free cottage cheese in your recipes.
2. Go Minimal With Meat
If choosing meat on a low-fat diet, always make sure to cut the fat (literally) off of your beef, chicken, or pork, and go for skinless varieties whenever possible. If you are cooking meat at home, try to prepare foods in a fat-free manner by bypassing fried or breaded recipes, and choosing grilled, baked or broiled styles of cooking. Always choose lean cuts of meat (like chicken or fish) in place of fatty hamburger or steaks, and remember to buy tuna that is canned in water instead of oil. Perhaps the best way to cut fat from your diet is simply to opt for vegetarian meals, by choosing fresh produce, beans, and whole-grain carbohydrates whenever possible.
3. Start Snacking Smart
Eating low-fat can be easier than you think, as long as you know what kind of foods to choose. As with any healthy eating plan, it is important to eat small meals frequently, to prevent yourself from getting overly hungry. Low-fat snacks are a crucial part of healthy fat-free eating, and are probably available right in your own kitchen. Try picking low-fat sources of protein, like chicken and turkey sausage (instead of beef or pork), unsalted turkey jerky or unflavored deli meats. If turning to dairy for a snack, try switching to fat-free and skim versions of yogurt, cottage cheese and milk. For an easy snack, pair 2 to 3 ounces of protein (like unsalted almonds or skinless chicken breast) with low-fat dairy like a mozzarella cheese stick.
4. Order Low Fat
Eating out may seem like a daunting task when picking low-fat foods, but there are many tricks to mastering a restaurant menu. Start by picking a light appetizer like soup and salad, but always pick clear options over creamy. Order soups made with clear broths, like vegetable or minestrone, instead of milk or cheese versions. Bypass fatty white dressings on your salad, opting instead for fat-free vinaigrettes or olive oil. It is important to watch your salad toppings when eating out and avoid bacon bits or shredded cheese, in favor of fresh sliced fruit, sunflower seeds, edamame beans or olives.
5. Get Dairy Straight
Whether creating a sandwich from scratch or simply dining out, aim to skip the full-fat cheese and creamy sauces, in favor of extra vegetables like mushrooms, lettuce or tomato for toppings. Try to only add sauces that were originally derived from a recognizable vegetable, like ketchup or mustard, and bypass fatty mayonnaise or "special sauces." Try adding low-fat cheese to recipes, or topping sandwiches or omelets with salsa for flavor. Although beverages may seem an easy option for fat-free meals, be wary of all versions of dairy that may come in milk, smoothies or coffee beverages. Always strive to pick skim or soy milk in coffee, fresh fruit and water in smoothies, or simply opt for natural juice, water or tea whenever thirsty.
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