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Low Fat Food List: How to Shop for Success



Low Fat Food List: How to Shop for Success

Low fat foods are often misleading. They say they’re low fat—instantly making them more appealing—but, unfortunately, that facade slowly crumbles once you discover the disgusting, bland taste that accompanies most low fat food options. If the foods aren’t appealing, the low fat label doesn’t do itself much justice. To avoid running into these problems, take a look at our low fat food list for healthy, tasteful low fat options that will help you lose weight.

What is fat all about?

It’s important to understand that not all fat is bad for you. There are good fats and there are bad fats.

Good fats

Monounsaturated and polyunsaturated fats are the good guys. These types of fat have been found to lower the “bad” cholesterol and raise the amount of “good” cholesterol within the body.

Bad fats

These include the saturated fat found in animal products. Another bad fat is Trans-fat, found in the hydrogenated and partially hydrogenated oils that are often used in commercial baked products, fast foods and processed foods.

A word on Cholesterol

Certain types of cholesterol, such as the “bad” low-density lipoproteins or LDL, pose a health hazard. However, some fats are beneficial, such as the “good” high-density lipoproteins or HDL. 

Low fat food list

As you can see, this can get pretty complicated. A low fat food list allows you to know exactly what you should be eating for healthy weight-loss. To make it easier for you, we are going to break your food options into categories.

Dairy and dairy-like products

Dairy products are an important part of the low fat food list because they contain essential nutrients that help keep us healthy. Good low fat dairy food options include:

      - Low fat (1%) or fat free (skim) yogurt, cottage cheese or milk

      - Sorbet, sherbet, gelatin ices and low fat or fat free yogurt

      - Light or fat free cream cheese

      - Fat free American cheese or other types of fat  free cheeses

Fish, meat and poultry

These three food options are an important component of the low fat food list because they contain protein and in the case of fish, essential omega-3 fatty acids, which are very good for you.

      - Egg whites or egg substitutes

      - Crab, white fish, shrimp and light tuna (packed in water)

      - Veal, chicken and turkey breast (without skin), and lean cuts of other meals (look for ‘loin’ in the name). For a good low fat option, it’s important to braise, roast or cook them without adding any fats.

      - Extra lean ground beef or ground turkey breast

      - Veggie Burgers

Grains, cereals and pastas

      - Hot (oatmeal or grits) and cold cereals (except granola types)

      - Rice or noodles (watch out for fatty sauces)

      - Bagels, pita bread or English muffins

      - Low-fat crackers

      - Soft tortillas—corn or whole wheat

      - Toast, English muffins or bagels with jelly or honey (no butter)

      - Pretzels, soda crackers or plain breads

And last, but not least—fruits and vegetables

      - Fruits and fruit juices, applesauce

      - Vegetables and vegetable juices (also watch out for fatty sauces)

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Those foods are all so good for you, but shopping for ingredients, cooking and cleaning can be very time consuming.

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