Foods in a Low-Fat Diet
A healthier-fat diet does not mean that no
fats are eaten.
A low-fat diet includes:
- Lean meats.
- No more than 5 to
6½ ounces of meat a day
- No visible fat
- Chicken or
turkey without the skin
- Fish such as salmon, lake trout, tuna, and
herring, which provide healthy omega-3 fat
- Fish canned in water,
- Baked, broiled, or grilled meats, fowl, or fish (not
- Nonfat or low-fat milk, yogurt, cheese, and other
- Cheeses with less than 5 grams of fat in an
- Nonfat sour cream, cottage cheese, cream cheese, or
- No cream soups
- No cream sauces on
- Low-fat ice cream, frozen yogurt, or sorbet
- Whole-grain cereals, breads, crackers, rice, and
- Herbs and spices (such as basil, tarragon, or mint),
fat-free sauces, or lemon juice instead of butter.
- No more than 1
tablespoon a meal of fats and oils, such as butter, margarine, mayonnaise, and
- Butter substitutes, nonfat mayonnaise, or
- Applesauce, prune puree, or mashed bananas in
place of the fat or oil used for baking.
A low-fat diet does not include:
- Chocolate candy, whole milk, and processed cheese.
- Regular ice cream.
- Fried or
- Salami and bacon.
- High-fat foods
such as croissants, scones, biscuits, waffles, doughnuts, muffins, granola, and
- Cinnamon rolls, cakes, pies, cookies, and other
- Prepared snack foods, such as potato chips, nut and
granola bars, and mixed nuts.
- Coconuts and avocados.
Food labels show information about serving sizes and types
and amounts of fat. Fast-food and convenience-food meals often have lots of