Even if you use reduced-fat dairy products or baked goods, naturally fat-free foods should be part of your healthy diet. The Food and Drug Administration, or FDA, suggests limiting total fat intake to 65 grams per day. While fats supply energy for body metabolism, too much fat may lead to cholesterol problems that threaten cardiovascular health.
Fats are contained in oils and butter, and in foods prepared with them, as well as in trace amounts in a great number of foods. The FDA considers items with 0.5 grams of fat per serving as nonfat or fat-free foods. Counting calories becomes painless when your shopping list is heavy on these "light" ingredients from the fruit, vegetable, grain and seafood categories.
Fruit
So many fruits are fat free that you can start planning your healthy diet by crossing off the few fruits that do have fat. If you are counting calories, save avocados (3 to 4 g of fat) and olives (2 g in 5 olives) for a treat, and choose small (0 g) Asian pears over large (1 g). Limiting raisin, date, strawberry, blackberry and raspberry servings to less than a cup will keep the fat totals below 1 gram.
Blueberries (1 cup), however, are naturally free of fat. Cucumbers, tomatoes, apples and grapes are, too. Fruit jams and jellies have no fat. Grapefruits, kiwifruits, mangoes, cantaloupes, honeydew melons, papayas, peaches, plums and watermelons won't add any fat to your daily diet, either.
Vegetables
Naturally fat-free foods in the vegetable group include beets, carrots, turnips, parsnips, potatoes and sweet potatoes. Pumpkin and squash have no fat, nor does spinach, when cooked fresh--but frozen brands might. Broccoli, cabbage and cauliflower are healthy diet foods that are also nonfat. Dieters who are counting calories rely on lettuce, celery, onions and peppers to make flavorful, fat-free dishes.
In contrast, note the vegetables to avoid that do have significant fat content: kidney beans, navy beans and pinto beans (1 cup cooked) all have nearly 1 gram, as do brussels sprouts, kale, green peas and corn.
Miscellaneous Foods
If you're counting calories and looking for naturally fat-free foods, avoid high-fat coconut in baking and cooking. Honey, sugar, syrups and other sweeteners have no fat. Leavening agents baking soda and baking powder are nonfat, but yeast does contain fat.
Even reduced-calorie breads still have about 1 gram of fat. Mustard is fat free; mayo is not. Grains such as rice and many ready-to-eat cereals make nonfat additions to a healthy diet. You can even indulge in lobster (3 ounces, without butter added), sugar candies (10 gummy worms) and coffee with a clear, fat-free conscience.
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