A low-fat diet isn’t difficult to follow, but it takes a bit of practice. The first step is to stop eating foods that are high in fat or are covered in high-fat toppings and sauces. Avoid deep-fried foods and dishes made with fats whenever possible. Salad dressings, creamy sauces, and mayonnaise are usually high in fat, as are many processed convenience foods. Read labels. The American Cancer Society
has some good advice — when you read labels, you should find only 3 grams or less fat per every 100 calories of food product.
The next step is to choose foods that are low-fat. Fruits, vegetables and many whole-grain products are low in fat. High-fat recipes can often be converted to low-fat recipes by substituting non-fat ingredients.
Finally, don’t give up. Don’t give up on yourself if you accidentally eat something that’s high in fat. The diet gets easier as you go along.
My Low-Fat Food Tips
- Choose skim, or non-fat, milk.
- Look for low-fat or fat-free cheese and sour cream.
- Use egg whites in place of whole eggs.
- Chicken can be low in fat if you remove the skin.
- Seafood is generally low in fat as long as you don’t fry it.
- Veggie burgers are usually low in fat.
- Red meat is often high in fat; lean meats can still be high in fat.
- Fresh vegetables and fruit are almost always low in fat, just don’t add lots of fat to them.
- Many desserts are high in fat, except angel food cake, ginger snap cookies and pudding made with non-fat milk.
- Use an air popper for popcorn.
- Cut back on butter, margarine and oil and use more herbs and spices.