Low Fat Diet Foods – Low Fat Low Calorie
Fat is the most concentrated form of energy we eat, providing more than twice the amount of calories per gram than carbohydrates and protein. There is a danger that a diet high in fats will lead to excessive weight gain.
Heart and circulation problems are often associated with a diet high in saturated and trans fats. Excessive fat stored in the body and large amounts of fat in the diet can increase insulin resistance by inhibiting insulin activity. This will cause an increase in your blood glucose levels. Reducing your intake of fats may reduce your chances of developing such problems.
With the low-fat diet plan, you don’t have to give up fats altogether. It is important that you limit your intake of fats. Take only the good fats. Cutting back fats begins in the kitchen, and continues at the table.
Low Fat Diet Foods Tips – Easy ways to cut down on fat
There are lots of simple, no-fuss ways of reducing fat in your daily low-fat diet plan. Follow this simple low-fat diet foods tips ‘eat less – try instead’ suggestions.
|Low Fat Diet Foods Tips – Eat less||Low Fat Diet Foods Tips – Try instead|
|Butter, margarine and hard cooking fats such as lard and polyunsaturated oil that are easily oxidized||Low fat and very low fat spreads, monounsaturated oil such as olive and rapeseed oils. These protect the arteries by reducing “bad’ LDL cholesterol without lowering the level of ‘good’ HDL cholesterol.|
|Fatty meats and high-fat products such as meat pies and sausages||Low-fat meats such as chicken and turkey. Cut off any visible fat and skin before cooking.|
Eat fish more often. Whitefish is practically fat-free and oily fish contains cholesterol-lowering fatty acids.
Make gravies using vegetable water or fat-free stock rather than using meat juices.
|Fried foods||Fat-free cooking methods such as grilling, microwaving, steaming or baking. When grilling foods, the addition of oil is often unnecessary.|
Try cooking in a non-stick wok with only a very small amount of oil.
|Added fat in cooking||To cook with little or no fat. If you do need a little fat, choose an oil that is high in monounsaturates.|
Choose heavy-based or good-quality cookware.
Use non-stick pans, so that the food doesn’t stick.
Always roast or grill meat or poultry on a rack.
Try poaching foods such as chicken or fish in stock.
Sauté vegetables in fruit juice or low-fat or fat-free stock.
|Eggs, which are high in both saturated fat and cholesterol||Limit egg yolks to 1 per serving when making scrambled eggs.|
|Rich creamy, salad dressings, such as full-fat mayonnaise, French or Thousand Island||Reduced-fat or fat-free mayonnaise or dressings.|
Try lemon juice, soy sauce and fresh herbs on salads.
|Full-fat dairy products such as whole milk, cream, butter, hard margarine, whole-milk yogurts and hard cheese||Semi-skimmed or skimmed milk, low-fat yogurts and reduced-fat cheeses and creams.|
|High-fat snacks such as crisps, fried snacks and pastries, chocolate cakes, muffins, doughnuts, sweet pastries and biscuits||Low fat and fat-free fresh or dried fruits, breadsticks and vegetable sticks.|
Make your own low-fat cakes, biscuits and bread.
Use good-quality bakeware that doesn’t need greasing before use.
If you do have to grease your bakeware, use non-stick baking paper and grease only lightly before lining.