Low fat foods are welcomed in the diet meals, whatever your diet type. Most of us live in the illusion that all fat is bad for your health. But the fact is that fats can’t be and should not be completely eliminated from our diet. Each nutrient, when taken in the right amount, has its own role to play in the body, and fats are no exception. . The problem for many people is excessive fat consumption, which leads to cholesterol, triglyceride and blood problems, among others. So this article offers 10 low-fat and healthy foods.
Fruits and vegetables:
Fruits and vegetables have always been considered a healthy food choice as most of them contain negligible amounts of saturated fat. In addition, they are packed with healthy antioxidants, vitamins and minerals too. Even canned, dried and frozen fruits are low-saturated choices of excellent dietary fat. However, preservation and packaging loads them with unhealthy saturated fat. To avoid this, avoid cooking vegetables in butter and sauces. Steaming is a good option. Always opt for frozen fruits and vegetables instead of canned ones as the former are healthier and lower in saturated fat. It is advisable to eat whole fresh versions and make sure to have a minimum of five servings of fruits and vegetables a day.
As we all know, grains include cereals, bread, pasta, beans and rice. Sources of these products such as whole grain rice, pasta, bread and whole wheat and multigrain cereals are low in saturated fat. Other sources include oatmeal, beans and sweet potatoes. Granola cereals, store brought pancakes, biscuits and muffins should be avoided should also baked goods such as pastries and cookies bought in store. Similarly, products containing or prepared with lard, butter or hydrogenated oils are the highest sources of saturated fat. While purchasing grain or grain products, ensure that the first ingredient listed on the package is whole grain or whole wheat. In addition to whole grain products, white breads listed as containing “fortified flour” also contain low in saturated fat that is not as low as whole grains. Make sure you have at least 11 servings of a variety of cereals, pita bread, loaf of bread, oatmeal, rice, crackers, pasta and bagels in one day.
Meat products are generally considered sources of saturated fat. However, you can reduce your saturated fat intake by making the right meat choices. Lean meats are an ideal food choice to keep your saturated fat low count. While buying lean meat products, always read the pack carefully to determine the fat content. Chicken and fish are fairly lean, but beef and pork have a relatively higher fat content. Chicken is very versatile in this respect. Always opt for skinless chicken and avoid brown meat. In addition, it is best to grill, cook or grill meat. Although frying, olive or canola oil should be used. Processed meats, hot dogs, bacon and fried foods should be avoided.
Eggs are often criticized for raising cholesterol levels in the body. However, egg whites are an excellent source of protein. They are also included in the list of foods low in saturated fat. Just a cup of egg whites provides you with 26 grams of protein. An omelette made from scrambled eggs provides energy and essential amino acids that are not available naturally.
Low fat dairy products:
Milk products made from whole milk are high in saturated fat and should be avoided. On the other hand, dairy products made with skim milk generally contain 1% or less of fat. These include buttermilk, cottage cheese, fat free yogurt, sherbet, non-sour cream and skim milk cheese. Hard cheese like cheddar, American and Swiss varieties as well as ice cream and whipped cream should be avoided. It is advisable to have 2 to 3 low-fat servings of dairy products in a day. Pregnant and lactating women must have at least 4 servings.
Cottage cheese is a dairy product that is extremely low in saturated fat. A serving of half cup of cottage cheese provides you with 90 calories, 16 grams of protein and only 1 gram of fat. So, this cheese may be preferred as a garnish for your pizzas or used in cheese sandwiches.
beans and peas:
Beans and peas are a good source of protein and fiber and contain a negligible amount of fat. In addition, they are extremely versatile and can be served with any meal. Always opt for peas and dry beans, including black eyed peas, black beans, lima beans, white beans, soy beans, pinto beans and tofu. A cup of cooked black beans contains 113 calories, 7.6 grams of protein with a negligible fat of 0.5 grams.
If you are looking for a non-protein vegetarian source and a low saturated fat diet, then salmon is probably the right choice for you. In addition, it is packed with healthy omega-3 and omega-6 fatty acids that are not produced by the body, but are necessary for a healthy existence. A 3 ounce portion of salmon contains 121 calories, 16.9 grams of protein and only 5.4 grams of fat, most of which is unsaturated. Always opt for wild salmon to avoid artificial coloring of food.
Spices and condiments:
Some spices and condiments used to flavor foods contain negligible or no fat. Oils such as canola, olive, corn and soy beans should be used to make cooking to minimize the intake of saturated fats. The butter can be replaced with margarine. Other spices like garlic, onion powder and Italian seasoning do not contain saturated fats. Similarly condiments like ketchup, mustard or vinegar should be used instead of mayonnaise.
Snacks are often loaded with unhealthy saturated fats as most of them are processed foods with artificial flavors. However, there are some snacks that contain low amounts of saturated fats. These include animal biscuits, cocoa, pretzels, popcorn, fruit juice, fig bars and graham crackers. So, here are some of the best foods containing low saturated fat. In order to minimize the intake of saturated fats, it is advisable to make these foods a part of your normal diet. With a little tweaking, your diet can be healthy and saturated fats free. With the right food choices, your body can thrive and live a healthy life! Hope you found this article useful. Do share your views with us in the comments section below!
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