If your doctor has asked you to drop weight for health reasons, such as lowering body fat to reduce risk for heart disease or if you have high blood pressure, don't despair. There are still many delicious foods you can eat and stick to a low-fat diet.
View a nutrition profile called, "My Food Pyramid" that clearly details dietary guidelines to help you find low-fat choices that are realistic and sustainable. Designed by the US Dept. of Agriculture (USDA), they recommend eating no more than 30 percent of total calories from dietary fat. Of that number, no more than 10 percent should be saturated fats.
Eat a Varied Diet of Fruits, Vegetables, Whole Grains and Lean Proteins
Eat a whole foods diet that has non-saturated fats. Emphasize fresh fruits, vegetables, whole grains, legumes, nuts, eggs, lean proteins (with visible fat removed, except for fish) and low- to non-fat dairy foods.
For example, eat half a cup of instant oatmeal for breakfast with half a cup of non-fat yogurt and half a cup of fresh fruit. Lunch might be four ounces of fish or chicken, a cup of mixed vegetables, and half a cup of brown rice. Dinner, a vegetarian chili, large mixed green salad, a tablespoon of olive oil and non-fat yogurt and half a cup of strawberries.
Identify the Fat in Your Diet
Identify where the fat is in your diet now and make changes. Saturated fats are solid at room temperature: pork, chicken, beef, milk and other game meat. Fish and coconut fats are the exception: these will not increase the risk for developing heart disease or high blood pressure.
The American Cancer Society recommends an even lower number, seven percent of saturated fat per daily intake. Do what is appropriate for you. If you do not have a family history of heart disease and remain active, you can probably eat up to 10 percent daily of saturated fat.
Eat low- to non-fat milk, yogurt and cheeses. Whipped butter, cream cheese or sour cream are options that are low-fat. Soy, almond or hemp seed milk instead of cow's milk are all very low or non-fat.
Reduce Trans Fats By Baking, Broiling, Steaming and Poaching Foods
Prepare foods to reduce your daily fat intake. For example, bake, broil, steam, pouch or grill foods. Avoid frying foods as this creates trans fats, which do increase cholesterol levels and risk for heart disease. There is no recommended "safe amount" of trans fat.
For example, bread and bake pork chops and chicken rather than frying. Roughly chop potatoes, drizzle with olive oil and bake instead of buying fast food French fries that have trans fats.
Buy baked corn chips, low-salt crackers, or pretzels instead of potato chips.
Broil hamburgers and steaks or prepare as stews and soups instead of frying.
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