list of low fat food.docx

8/20/2019 List of Low fat food.docx

1/12

List of healthy vegetable’s

KALE

SPINACH

CARROTS

BROCCOLI RABE

BROCCOLI

Waterress

Chi!ese abbage

Char"

Bo# hoy

Parsley

O!io!s

Waterress

Celery

TO$ATOES

Cor!

Peas

Beets

OKRA % ba!"a##a


2/12


3/12

List of Low-Fat Foods

Eating a healthy low-fat diet is much easier when you have a list of low-fat foods as aresource. Low-fat diets give increased protection against the risk of heart disease,many different cancers and other illnesses. Eating a variety of low-fat foods can alsohelp to lower caloric intakeresulting in weight loss.

Knowing how to calculate fat percentage can help you make better decisions;however, it's a lot of work. ortunately, a number of low-fat foods are listed here thatcan help you make wise food choices.

Low-Fat Foods

!his list of low-fat foods includes most common options available at your local grocerystore. Eating low-fat foods can help establish a healthy balanced eating plan."owever, #ust as with all eating and diet plans, check with your personal physician

before making any significant changes to your diet.

Snacks$nack foods are %uick and easy. Keeping an array of low-fat snack foods on hand can

help you stay on track. &hile fat content may vary by brand, general fat and caloriecounts are listed.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.htmlhttp://diet.lovetoknow.com/wiki/List_of_Low_Calorie_Foodshttp://diet.lovetoknow.com/wiki/List_of_Low_Calorie_Foodshttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html


4/12

Snack Food Serving Size Percentage Calories


5/12

Snack Food Serving Size Percentage Calories

Dairyietary (uidelines for )mericans recommends two servings of dairy foods daily forpeople eating fewer than *,+ calories or three servings for people eating morecalories than that. Low-fat dairy provides calcium and vitamin , which promotesbone health.

Dairy Product Serving Size Percentage Fat Calories

Skim milk 1 cup 5% 86

1% milk 1 cup 21% 12

!oat"s milk # 1% 1 cup 21% 1

$o&at soy milk 1 cup 2% 11

$o&at &ruit yogurt 1 cup 1% 2'

Fat#&ree &ruit yogurt 1 cup % 15

Fat#&ree sour cream 1 ounce % 21

Fat#&ree cream c(eese 1 ounce 1)% 2*

Fat#&ree ricotta 1+' cup % '

$o#&at ,made it( skim milk- c(eese 1 slice 26% 5

Bread and Grains&hole grains are a good source of vitamins, itamin E, magnesium, iron and fiber,and they make a better choice than processed grains.

!rain Serving Size Percentage Fat Calories

.(ole (eat /read 1 slice 1'% 5

0ulgar 1+' cup dry )% 1'

http://health.gov/dietaryguidelines/http://health.gov/dietaryguidelines/


6/12

.(ole (eat pasta 1 cup cooked 1% )

atmeal 1 cup cooked 15% 1'5

0ron rice 1 cup cooked *% 215

3ice noodles 1 cup cooked 2% 142

.ild rice 1 cup cooked )% 166

marant( 1+' cup dry 15% 18

illet 1 cup cooked 8% 25

7uinoa 1 cup cooked 1'% 224

0arley 1 cup cooked )% 148

Proteins

/rotein is an important part of a healthy diet. 0ails and hair are made up of mostlyprotein, and your body needs protein to build strong bones and muscles and forhealthy skin and blood. odies don't store protein, so foods that contain protein needto be a regular part of a healthy diet. Low-fat protein options are plentiful.

Protein Serving Size Percent Fat Calories

gg (ites 2 large )% )'

Skinless c(icken /reast ' ounces 8% 12

Skinless turkey /reast ' ounces 15% 12

Pork tenderloin ,trimmed- ' ounces 26% 1)5

0ee& liver ' ounces 25% 16

9enison ' ounces 16% 1*

Cod ' ounces 2*% 1'

Flounder ) ounces 12% *4

:ali/ut ) ounces 14% 4'

;una canned ,ater- ' ounces *% 1)

Pollack ' ounces 12% *8

Snapper ' ounces 12% *8

Clams ' ounces 12% 1'

ussels ) ounces 2)% 1'6

Cra/ 1 cup 1*% 114

$o/ster ) ounce 12% 1


7/12

Cray&is( ) ounces 11% 65

ctopus ) ounces 11% *

Savy /eans 1 cup )% 246

dzuki /eans 1+2 cup 2% )2

Split peas 1+2 cup )% )56

Fruits)long with being low-fat, fruit is also low in sodium and offers natural vitamins,minerals and plant phytochemicals. 1uicing fresh fruits makes a delicious low-fatdrink. 2ou can also mi3 fruits for a wonderful fruit salad or eat them alone as a snack.

Fruit Serving Size Percentage Fat Calories

pple 1 medium )% *2

pricot 1 medium *% 1*

0anana 1 medium )% 15

Cantaloupe 1 cup 6% 6

Casa/a melon 1 cup )% '8

Fig 1 medium )% )*

!rapes 1 cup 2% 11

!rape&ruit 1+2 medium )% '1

:oneyde 1 cup )% 6'

$emon 1 medium 6% 1*

http://vegetarian.lovetoknow.com/How_to_Juice_Vegetables_and_Fruitshttp://vegetarian.lovetoknow.com/How_to_Juice_Vegetables_and_Fruits


8/12

$ime 1 medium '% 2

=ii 1 medium *% '6

ango 1 cup )% 1*

range 1 medium 2% 62

Papaya 1 small )% 54

Peac( 1 medium 5% )8

Pear 1 medium 2% 46

Persimmon 1 medium 2% 118

Pineapple 1 cup 2% *'

Plum 1 medium 5% )

Pomegranate 1 medium '% 15

;angerine 1 medium 5% )*

.atermelon 1 cup '% '6

Berries0erry Serving Size Percentage Fat Calories

0lue/erries 1 cup 5% 8)

0lack/erries 1 cup 1% 62

0oysen/erries 1 cup 4% 62

C(erries 1 cup )% *'

Cran/erries 1 cup % 6

Currants 1 cup )% 6)

!oose/erries 1 cup 11% 66

$ogan/erries 1 cup 5% *4

3asp/erries 1 cup 1% 6'

Stra/erries 1 cup 8% '4

Dried FruitFruit Serving Size Percentage Fat Calories

pple 12 rings % 12

pricot 1 (alves 2% 8

0lue/erries 1+) cup % 12

C(erries 1+' cup % 15

Cran/erries 1+) cup '% 12)

Dates 6 dates % 12

Figs 6 &igs )% 125


9/12

Prunes 6 prunes 1% 12

3aisins 1+2 cup 1% 21*

Vegetables

egetables are also a natural food packed with vitamins and minerals. !hey are low-fat and low in calories and a good source of dietary fiber.

Vegetable Serving Size Percentage Fat Calories

corn s


10/12

Vegetable Serving Size Percentage Fat Calories

;omato 1 medium 4% 22

;urnips 1 cup cu/ed )% )6

@ucc(ini 1 cup sliced 4% 2

Dark Green Leafy VegetablesVegetable Serving Size Percentage Fat Calories

rugula ,rocket- 1 cup 14% 5

0ok c(oy 1 cup s(redded 1)% 4

0roccoli 1 cup &lorets 4% )1

Collard greens 1 cup &res( 1% ))

=ale 1 cup c(opped 12% )'

esclun ) ounces % 15

ac(e ) ounces % 2

ustard greens 1 cup c(opped 6% 15

3omaine lettuce 2 cups c(opped % 15

Spinac( 1 cup ra 12% *

;urnip greens 1 cup c(opped 8% 18

.atercress 1 cup c(opped 8% '

0eet greens 1 cup c(opped '% 8

Siss c(ard 1 cup c(opped 4% *

Vegetables from the SeaVegetable Serving Size Percentage Fat Calories

=elp 2 ta/lespoons 11 '

>ori 1 s(eet 5

Dulse 2 ta/lespoons 16

gar#agar 1+2 cup 2

.akame 2 ta/lespoons 12 '

Nuts and Seeds0uts and seeds are high in fat content and do not meet low-fat criteria. "owever,eating nuts and seeds in moderation 4fewer than 5 ounces per day6 can be part of anoverall healthy low-fat plan.

http://herbs.lovetoknow.com/Kelp_Benefitshttp://vegetarian.lovetoknow.com/Agar_Source


11/12

Low-Fat ooking Skills

Learning to cook with low-fat foods is an important aspect of eating a low-fat diet.7onsider these tips8

• 9emember the importance of learning to read and understand

thenutritional information on food labels.

• :n order to make mealtime tasty, learn different low-fat cooking methods.

• nderstand the difference between healthy fats and unhealthy fats in your

food.

• Learn how to make healthy low-fat food choices.

Fat Substitutes&hen cooking, there are a number of ways you can reduce fat by making healthy

substitutions.

• 9eplace half of the oil when you bake with an e%ual amount of

unsweetened applesauce.

• se a lowfat cooking spray, such as /am when sauteeing.

• se non-stick pans and eliminate the oil.

• $ubstitute egg whites for whole eggs.

• $tir fry using water instead of oil.

• se fat-free mayonnaise, salad dressing, and similar condiments.

• &hen marinating, skip the fat and use herbs, spices, and acid such as

lemon #uice or vinegar instead.

• 9eplace whole-fat or 5< milk products with non-fat.

•

7hoose cooking methods that minimi=e fat including grilling, broiling, andsteaming.

Low-Fat Defined

!he $) >y /late recommends eating a diet that contains ? percent of its caloriesor less from fat. Low-fat foods are considered those with ? percent of their caloriesor less from fat.

alculating Fat Percentage!o calculate fat percentage in food, consider the following8

• at has nine calories per gram

http://www.fda.gov/downloads/food/resourcesforyou/consumers/ucm275396.pdfhttp://www.mayoclinic.com/health/fat/NU00262http://www.dietandfitnesstoday.com/low-fat-diet.phphttp://www.choosemyplate.gov/food-groups/oils.htmlhttp://www.fda.gov/downloads/food/resourcesforyou/consumers/ucm275396.pdfhttp://www.mayoclinic.com/health/fat/NU00262http://www.dietandfitnesstoday.com/low-fat-diet.phphttp://www.choosemyplate.gov/food-groups/oils.html


12/12

• 7arbohydrates and protein have four calories per gram

• )lcohol has seven calories per gram

!o calculate the percentage of fat if it isn't listed on a food label8

*. >ultiply the grams of fat per serving times nine.

5. >ultiply the grams of carbs per serving times four.

?. >ultiply the grams of protein per serving times four.

@. >ultiply the grams of alcohol per serving times seven.

A. )dd the results of steps one through four.

+. ivide the number obtained from step five by the number obtained in stepone 4fat caloriesBtotal calories6.

C. >ultiply this result times * to obtain the percentage of calories from fat.

Portion Si!e "atters

&hile making sure you keep the overall fat percentage down is essential, eating low-fat isn't going to help much for weight control if you eat giant serving si=es. ) kitchenscale is an effective way of measuring serving si=es. or packaged foods, follow theserving si=e recommendations on the nutrition label.

list of low fat food.docx

Documents