People trying to lose weight an live a healthier lifestyle often seek out low-fat foods. Sometimes it can get frustrating to determine if a food is low fat or not, especially with the wide varieties of foods at the grocery store. According to the Food and Drug Administration nutrient claims definitions, foods that meet the criteria for being labeled as low fat have 3g or less per serving of the food, and for saturated fat, 1g or less. This guideline can help in identifying low-fat foods.
Grains, Cereals, Breads
Most grains, cereal and bread products tend to be low in fat, as they usually contain 0 to 1g of fat per serving. These foods include rice, breads, whole grains, pasta and cereals that do not have added fat. For example, whole-wheat bread would be low in fat, but not necessarily packaged garlic bread.
Fruits and Vegetables
This group contains virtually no fat, and is a great way to help keep fat grams in your diet to a minimum. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber, which are added health benefits. Fresh, frozen or canned fruits and vegetables have no fat; however, any that are packaged with added fat or ingredients may not be, such as frozen vegetables with a cream sauce or a caramel-coated apple.
Lean Meats, Fish, Poultry, Beans and Legumes
Some lean varieties of beef, poultry, fish, shellfish and game (such as venison, buffalo, or ostrich) are low fat, containing 3g or less of fat for a 1-oz. portion. Lean beef varieties are ground, round, roast, sirloin and tenderloin. Poultry must be without skin. Lean fish varieties include fresh or frozen cod, flounder, halibut, haddock, catfish, trout, tilapia or tuna canned in water. Low-fat shellfish include clams, crab, lobster, scallops and shrimp. Be sure to check product labels for 3g or less of fat per serving. For example, if a cut of lean beef is 2g of fat for a 1-oz. serving, you would get 6g of fat for a 3-oz. serving. Beans and legumes such as lentils are low in fat, providing 1g of fat or less per serving, which is usually about 1/3 or 1/2 cup cooked beans or legumes depending on which type you use. Egg whites are another low-fat food choice.
Cheeses and Other Dairy Foods
Low-fat and fat-free cheeses count as a low-fat food. This includes cottage cheese, mozzarella, cheddar and other varieties. Other dairy products that are low fat include skim milk, buttermilk and chocolate milk, or yogurts made of skim milk. Be sure to check product labels for 3g or less of fat per serving for any of these products.
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