Quick, convenient, and frequent meals are official trademarks of your average fast food eater. It’s easy to order a burger and fries, but it’s even easier to indulge in a double cheeseburger and two crispy chicken sandwiches on your next trip through the drive thru. If you want to eat fast food at least once a week without packing on the pounds, follow these nutrition commandments!
Fast Food With Low Fat
Low carb, low fat, and even high fat — there are many dietary approaches a person can take to improve or maintain their health. Eating a low fat diet is a simple way to cut out extra calories.
Doctors may advocate eating a low fat diet because calories from fat are higher per gram than those from protein or carbohydrates.
Some high fat foods — such as cookies, cakes, french fries, and greasy foods — may also have less nutritional value than healthful options such as fruits and vegetables.
Although fat is an essential part of a person’s diet, there are “good fats” and “bad fats.” Knowing the difference can help a person make informed choices about their meals.
In this article, we list some low fat foods and the benefits of a low-fat diet. We also look at a sample mix-and-match meal plan.
Low fat foods list
Low fat foods are those that have 30%Trusted Source of their calories or less from fats. So, if a food contains fewer than 3 grams of fat per 100 calories, it is a low fat food.
To determine if a food is low fat, a person can read its nutrition label.
It is vital to read the part of the label that lists specific values, as many manufacturers label foods as “low fat” despite them having a relatively high fat content.
Examples of low fat foods a person can incorporate into their diet include:
Cereals, grains, and pasta products
- corn or whole wheat tortillas
- baked crackers
- most cold cereals
- noodles, especially whole grain versions
- whole grain bagels
- English muffins
- pita bread
Dairy products can be high in fat, but food manufacturers often offer lower fat versions. These include:
- fat free cheese
- fat free or “skim” milk or yogurt
- light or fat free cream cheese
- low fat cottage cheese, milk, or yogurt
Some nondairy yogurts are also low fat.
- egg whites
- lean cuts of meat
- skinless chicken or turkey breast
- veggie burgers
Fruits and vegetables
Fruits and vegetables are naturally low fat. Choose fresh, frozen, or canned options.
Additional foods that can be a part of a low fat diet include:
- sauces containing skim milk
- vegetable based broth soups
- light salad dressings, or simply lemon juice and balsamic vinegar
When considering a low fat diet, it is important to remember that not all fat types are unhealthful. The key is to eat a varied diet of nutritious, natural foods and avoid those high in saturated or trans fats.
Manufacturers add saturated fats or trans fats to foods to extend their shelf life. These types of fat are also present in fried foods.
Foods for Both Low-Carb and Low-Fat Diets
Low-carb and low-fat diets may seem to be at odds with each other, but they both have plenty of research saying that they can be safe and effective ways to watch your weight. If you follow one of these eating plans, it’s important to choose satisfying foods to meet your nutritional needs.
Remember that there are healthy fats (like the fat found in nuts, seeds, or avocado) and healthy carbs (like whole grains) that help your body flourish. Here are healthy picks for foods that can work for both low-carb and low-fat diets.
Greens and Lettuces
The best way to fill up a low-carb, low-fat plate is to start with a generous portion of greens and lettuces. These add volume to a meal without adding many calories. Although iceberg lettuce isn’t bad, dark greens and lettuces are wiser choices, as they pack extra vitamins and minerals.
- For a low-carb eating plan: Add bleu cheese, Italian, or vinaigrette dressing.
- For a low-fat eating plan: Add lemon juice or low-fat dressing.
This vegetable can be a centerpiece of either low-carb or low-fat dishes. In addition to being low in carbs and virtually fat-free, asparagus is low in calories and has vitamins including folate and vitamin A. One cup of asparagus also contains 2.8 grams of fiber, 3 grams of protein and 32 mg of calcium.
Zucchini is another low-calorie, basically fat-free vegetable that’s delicious when added to stir-fry dishes. Zucchini can be sautéed alone or with other vegetables.
Zucchini provides some carbs (3.9g per cup) but is an excellent source of vitamin C and a good source of vitamin B6.1 It also provides some vitamin A, folate, riboflavin, thiamin, manganese, potassium, and small amounts of magnesium and phosphorus.
Tomatoes are delicious in a tomato soup or sliced raw on a salad or sandwich. As a vegetable (technically a fruit), tomatoes are naturally fat-free.
Chicken, depending on how it is prepared, is both low-fat and an excellent protein source. Like salmon, it is very low in carbs. Avoid recipes that call for breading (which adds carbs) and creamy sauces (which add fat).
Low-Carb Chicken Tetrazzini
Game meats, such as venison and elk, are very lean, plus they’re an excellent source of protein, carnitine, and zinc.