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A low fat diet limits the consumption of fat, particularly saturated fat and refined sugar, to less than 20% of a person's daily intake. This type of diet is commonly recommended to prevent obesity and heart disease, as it has been shown to reduce cholesterol levels and increase life expectancy in certain groups. A low fat meal plan typically includes vegetables, whole grains, lean meats, and fruits.
Examples of low fat breakfast options include a vegetable and whole grain brown rice dish, low fat versions of favorite recipes like oatmeal cookies, and oatmeal raisin cookies, and barley bread. Lean meats, fish, or chicken are suggested for lunch. Snacks may include nuts, peanut butter, crackers with low fat or skim milk, and granola bars, and low fat or skim milk is recommended for drinks.
Low calorie foods, such as trans fats, should be limited or avoided entirely, as they can raise overall calorie intake. Dessert options include fruit, pudding, or low fat ice cream. Vegetables like broccoli, carrots, turnips, celery, cauliflower, and peas are great for lunch and dinner. Fruits such as apples, grapes, pears, bananas, cherries, mangoes, papaya, melons, pineapples, and strawberries are excellent low fat choices for meals.
Although low fat foods may not have as much nutritional value as traditional foods, they still offer health benefits such as reducing the risk of heart disease, diabetes, stroke, and certain cancers. There are also other sources of fiber, such as fruits and vegetables, that are less likely to lead to constipation than some low fat options.
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