As everyone knows, the intake of fat is very essential for the normal functioning of the body. This can be attributed to the fact that, fats have specific functions in the body which include brain development, creation of healthy skin and hair and controlling inflammations within the body. However, excessive intake of fat can be detrimental to one’s health. In view of this, it is important that individuals should incorporate low fat foods in their diet so as to avoid health and weight problems associated with excessive fat intake. Before we delve into the low fat foods list, knowing the types of fats can go a long way in helping an individual understand the need for low fat foods. Fats are divided into 3 main groups, these are:
Saturated fats are usually obtained from animal and dairy products. These fats are also known as ‘hard fats’ and the excessive intake of such fats inadvertly lead to health problems and weight gain. Some of the products that have saturated fats include chicken skin, red meat and full-cream milk. Trans fats
Trans fats can be classified as saturated fats but are commonly found in processed food products such as junk foods. The most common form of Trans fats is hydrogenated fat which is found in a majority of fast foods. Unsaturated fats
Unsaturated fats are usually obtained from vegetables nuts and fruits. These fats are usually considered as ‘good fats’ as they have minimum cholesterol level. Unsaturated fats also have omega 3 fatty acids which are very important as they promote the cardiovascular health of an individual.
A majority of food that contain fat usually have a mixture of saturated and unsaturated fats. As a rule, it is important that an individual should limit the intake of saturated fats and increase the use of saturated fats. The list provided below offers valuable information and examples of different types of foods that have low fat content and are therefore highly recommended for any individual who intends to start out on a low fat diet. The following is an overview of some of the most popular low fat foods.
Fruits are considered as one of the best food groups that have low fat content. Fresh fruit usually constitute a healthy and nutritious diet. However, it is important to note that not all fruits are low in fat and an individual should avoid such fruits. The following is a list of low-food fruits and berries Apple Avocado Apricot Cantaloupe Banana Casaba melon Grape Fig Grapefruit Honeydew melon Lime Lemon Kiwi Mango Orange Papaya Peach Pear Peach Persimmon Plums Pineapple Tangerine Watermelon Blueberries Currants Gooseberries Raspberries Strawberries
These fruits can be eaten raw, used in fruit salads and also used as fresh fruits.
Vegetables are considered as one of the most important groups in the low fat foods list. However, a majority of vegetables cannot be eaten raw and need to be cooked. It is important to note that the cooking method used goes a long way in determining the fat content of the cooked vegetables. In view of this, minimal cooking oil should be used during the cooking. Some of these vegetables include Acorn squash Bean sprouts Asparagus Brussels sprout Butternut squash Cauliflower Carrots Celery Cucumbers Green corn Beans Egg plant Mushroom Onions Leeks Potatoes Parsnips Zucchini Turnips tomatoes Rutabaga
Meat and fish
Meat and fish are also another popular low fat food. However, care should be taken when cooking meat and fish products so as to maintain the fat levels within these products. Some of the fish and meat products that are low in fat include Chicken breast- this should be skinless Egg whites Lean beef Lean pork Lean lamb Liver Rabbit Venison Game birds Herring Mackerel Salmon Sea bass Shrimp
Legumes have very high protein value and a low fat value making them one of the most popular low fat food. Some of these legumes include Chick peas Black beans Black eyed peas Green peas Kidney beans Lentils Navy beans Split beans White beans Soy beans Adzuki beans
Bread and grains
Bread and brains are rich in carbohydrates while at the same time have low fat con tent. Low fat foods in this category include Whole wheat bread Cracked wheat Oatmeal Whole grain cornmeal Brown rice Wild rice Quinoa Millet Sorghum Popcorn Triticale Whole wheat rolls Whole wheat buns Whole grain barley Whole wheat pretzels Whole wheat pasta Whole wheat tortillas Brown rice pasta.
Although dairy products are considered as being fat rich, there are low fat versions of dairy products available in the market. These include Skimmed milk Soy milk Low fat string cheese Low fat .yoghurt Neufchatel cheese Low fat cream cheese
By consuming products on this low fats foods list, you can be well on your way to living a long healthy life. However, you should first consult with your nutritionist so as to come up with the best diet plan.