Low-fat diets have an array of benefits, from quicker weight loss than many other diets to lower cholesterol, which can have a big impact on overall cardiovascular health. And contrary to popular belief, you can cook delicious low fat recipes for the entire family with very little fat.
Poultry, fish, fruits and vegetables and many kinds of grains pack tons of flavor with very little fat. Stick to "whole foods" whenever possible so you are getting fiber, vitamins, nutrients, and much more that our bodies need to thrive.
Experts recommend that adults should plan to get 20%-35% of their daily intake of calories from fat. Depending on your average calorie intake (1,500-2,000 calories) that can be 37-77 grams a day. The number varies based on your actual height, weight and gender. The best way to fill up without adding too much fat to your daily diet is to eat plenty of plant-based foods (whole grains, vegetables, and fruits) while eating a moderate amount of lower fat and lean animal proteins (meat and dairy).
Tips for Low Fat cooking and eating:
1. Baking, broiling and grilling meat is always healthier than frying. Low fat chicken recipes are abundant on EatSmarter. A few of our favorites include Grilled Chicken Skewers with Yogurt Mint Dip, Indian Style Tandoori Chicken, Spring Chicken and Vegetables and Vietnamese Chicken Salad
2. Instead of using oils and butters switch to fat free cooking spray and sprinke your foods with herbs and spices. Citrus juices also add a punch of flavor! Try these Teriyaki Mushroom Skewers with Pineapple which are loaded with fresh flavors and only 4 grams of fat each
3. Replace heavy creams and sour creams with plain unsweetened non-fat / low-fat Greek yogurt such as in our Salad Boats with Chickpeas and Tzatziki
4. Trim any visible fats from meats and remove the skin from poultry. The meat is lean, the skin is not!
5. Puree soups to give them the creamy texture everyone loves in place of adding higher fat creams and cheeses. Try our Cold Tomato Melon Soup, for example
6. When eating out, order proteins grilled or broiled. Ask for salad dressing on the side to control the amount of fat added. Most of the fat in salads comes from the dressing
People who maintain their weight over their lifetime are those that exercise often, eat a low-fat, low-sugar, and low-calorie diet. Make your meals delicious by incorporating the tips above and treat yourself with our favorite low fat ice cream recipes, such as this Fast Berry Ice Cream or our 5-Minute Strawberry Ice Cream
Salads with plant proteins and whole grains: Beet and Quinoa Salad and Mixed Vegetable Chickpea Salad with Cilantro Dressing