A low-fat diet is a food plan that eliminates foods high in saturated fats (bad fats) and cholesterol. This kind of diet is popular with people who are overweight and obese. Those who are predisposed to heart disease, stroke and diabetes also can benefit from a low-fat diet. For people who are at a healthy weight, exercise regularly and eat well, a low-fat diet will help regulate cholesterol levels and blood pressure and reduce the risk of developing other diseases and conditions.
Breakfast
You've probably heard that breakfast is the most important meal of the day. The reason is that after a full night of sleep, the body needs fuel so that it can function. The right foods will provide your body with enough fiber and protein to get you through the day. The Mayo Clinic recommends these foods:
Whole grains. Eat a bowl of whole grain cereal with low fat or skim milk. Choose a cereal with 3g to 5g of fiber, fewer than 13g of sugar and fewer than 120 calories in each serving. Cereals that meet some of these criteria include Cheerios and Kashi Go Lean.
Low-fat protein. Have a few slices of low-fat turkey bacon or two hard-boiled eggs.
Fruits and vegetables. Serve yourself a small side of mixed fruit, an orange or apple.
This kind of breakfast provides complex carbohydrates, fiber, protein and a small amount of fat. You'll have energy for several hours, feel productive and be able to concentrate.
Lunch
When trying to stick to any kind of diet, it will be easier to cheat if you eat out. Instead, bring bagged lunches to work and stick to these guidelines:
Grains. Use a pita or tortilla to make a sandwich.
Protein. According to the Mayo Clinic, peanut butter and jelly can be part of a low-fat meal. You can also eat low-fat cold cuts, such as turkey or slices of rotisserie chicken. Use mustard in place of mayonnaise, which can be high in saturated fats. Add tomato and lettuce to bulk up your sandwich. Low-fat cheese also will provide a good source of protein.
Calcium. For dessert, eat a small portion of low-fat yogurt. Keep an eye on the nutrition label, as fruit-based yogurts can be packed with sugar. Fortified juices also have calcium.
Dinner
When reducing fat in your diet, it's best to keep away from using too much butter and oil. Instead of frying and sautéing, use a confection oven to grill meat. Use spices for flavor and canola oil when the recipe calls for oil.
When making soup, avoid cream soups that use half-and-half or heavy cream. Blend ingredients to make a soup with a thick and chunky broth.
Eat lean meats, such as chicken and turkey. Red meats, such as steak, hamburger and sirloin, contain saturated fats. Also, keep portion size in mind. An appropriate serving size of meat will look roughly like a hockey puck.
Fish is low in bad fats and provides healthy antioxidants. Salmon and tuna are easy to cook on the stove top or in the oven.
Steam broccoli or asparagus with a touch of salt and olive oil for flavor. Use garden salads to add variety to your meal. Don't forget to use low-fat dressing.
Member Comments