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The Lowdown on Low Fat Foods

A lifestyle with low fat foods is generally recognised as a healthy one and is part of many diet programs. Some fat is essential for body function but many people consume far more fat, often the wrong kind of fat, than they should.

Cutting back on fat can be difficult for many because it's an integral part of so many manufactured foods where it is essential to the taste and texture of the product. Nonetheless, food manufacturers have made strides towards reducing the fat content of many foods we buy in the supermarket so that there is now a wide choice of low fat foods available.

Mind you, the labelling of these foods can be confusing. You may see any one of the following on foods where fat content is reduced: fat free, low fat, reduced fat, low saturated fat, light/lite, lean, low calorie, and low cholesterol. The difference between these is largely a matter of degree, though some imply reduced saturated fat content.

List of low fat foods and how they fit into a low fat diet

Butter

Butter is high in saturated fat and cholesterol, but, if you only eat a little it may be healthier than many margarines or spreads that contain trans-fats.

There are now spreads available made from olive oil or which contain little or no trans-fats, and some with ingredients to specifically lower cholesterol and these may be healthier.

Cooking oils

Palm oil, olive oil, canola oil, coconut oil, sunflower oil and cooking spray oils are better than melted lard or vegetable or corn oil.

Fish-oils

are generally very good for you as they contain essential omega-3 fatty acids. Try to avoid fish tinned in oil. Go for fish canned in brine instead.

Eggs

Contain a fair amount of cholesterol but this is offset by the other nutrients present in large amounts � protein, vitamins, and minerals. Latest advice is not to restrict your consumption of eggs.

Meat

should be as lean as possible, so it is best to avoid too much smoked sausage meats and salamis as these are high in fat as well as undesirables such as nitrates. Pork tenderloin and chicken are relatively low fat.

Cheese

there is a wide variety of low fat cheeses that are most acceptable, from cottage cheeses, cream cheeses and hard cheeses. If you use a stronger cheese like gorgonzola, Gruyere, or Parmesan you will not need so much to get adequate flavour. Other foods you can use in your cooking and your diet generally without worry are the following:

Vegetables of all kinds, both fresh and canned
canned tomatoes
Legumes and grains-all types of beans, chickpeas, black-eyed peas, rice, lentils, barley, couscous, quinoa and bulgur
Pasta- whole wheat is best, spaghetti, vermicelli, penne, lasagne sheets, and noodles
Jars of anchovies, capers, peppers, artichokes, pickles, sundried tomatoes and similar
Soups and stocks-low fat and low sodium canned soups and soup mixes, bouillon cubes and stock concentrates
Breads and cereals- whole grain breads are best, and whole grain cereals such as oatmeal and bran flakes
Dried fruits- cranberries, cherries, blueberries, and raisins
Nuts and seeds-almonds, walnuts, hazelnuts, peanuts, cashews, sunflower seeds, flax seeds

It is not too difficult to reduce the amount of fat in your diet by paying attention to the right kinds of foods. Try to eat natural foods in the main, and when purchasing manufactured and processed foods have a good look at the label first.

Eat low fat �eat healthily!

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