On a low-fat diet, 30 percent or less of the total calories consumed should come from fats. The remaining 70 percent of calories should come from low-fat and fat-free foods. A low-fat diet is also ideal for weight loss because it prevents the consumption of excess dietary fat that is later stored as fat on the body. Low-fat diets should be rich in fruits, vegetables, legumes and whole grains, using lean animal proteins sparingly. High-fat foods such as trans fats, nuts, oils, avocados, eggs and fatty meats should be avoided.
Breakfast
Start the day off with bowl of hot oatmeal and a medium banana. Prepare oatmeal with skim milk or fat-free soy milk, one-fourth cup of raisins, one small apple diced and ground cinnamon to taste. Sprinkle brown sugar over the top if necessary to make the oatmeal more palatable. Alternatively, enjoy a low-fat smoothie by blending one medium banana with one cup of frozen berries, one scoop of protein powder and one-half to one cup of skim milk or fat-free soy milk.
For a morning beverage, drink 12 ounces of black coffee with one tablespoon of skim milk or fat-free soy milk, one cup of skim milk or fat-free soy milk or 12 ounces of juice.
Lunch
Enjoy a large vegetable salad, vegetable or lentil soups with whole-wheat toast or a healthy grilled chicken or fish wrap for lunch. For the salad, combine four cups of vegetables with one-half cup of chickpeas and four tablespoons of low-fat dressing. Prepare a healthy wrap by using a whole-wheat tortilla, lettuce, tomatoes, onions and 3 ounces of grilled chicken or fish. When selecting vegetable or lentil soups, ensure the soup is broth-based as opposed to creamy and is also low in sodium. Also be sure to snack on fresh fruit, dried fruit, rice cakes, carrots or celery throughout the day.
For an afternoon beverage, drink lightly sweetened iced tea, flavored water, sparkling water or ice water with a slice of lemon or lime.
Dinner
End the day with pasta and vegetables, lean meat over rice or a vegetable and tofu stir-fry. For the pasta, combine two cups of cooked whole-wheat pasta with one cup of fat-free marinara, two cups of vegetables and one-fourth cup of low-fat vegan Parmesan. Alternatively, enjoy three cups of stir-fried vegetables with one cup of low-fat tofu cubes or 3 ounces of grilled chicken or fish over one cup of rice with two cups of vegetables.
For dessert, enjoy one cup of fresh berries with one-fourth cup of low-fat yogurt for dessert.
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