Low-Fat Eating Tips
 
Weight Loss Tips
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The emphasis these days is on low-fat eating. Too much fat in the diet contributes to many health problems, including obesity, heart disease, and many types of cancer. Yet most Americans consume too much fat every day. To keep your fat level down, here are some useful tips to follow:
  • Select skinless chicken and turkey, fish and seafood instead of fatty meats.
  • Bake, broil, or roast meats instead of frying them or preparing them with heavy sauces.
  • Use nonstick sprays or cookware.
  • Try several non-fat products until you find your personal favorites. Today, there are non-fat cheeses, non-fat yogurts, and even non-fat cookies and cakes.
  • Limit your consumption of nuts, oils, butter, margarine, mayonnaise, salad dressings and peanut butter.
  • Try fruits, fruit ices, or non-fat yogurt for desert.
  • Eat more starches such as grains, beans, and root vegetables. These will help to fill you up.
  • The fat we eat can be divided into three types: monounsaturated, polyunsaturated, and saturated. Choose less saturated and use monounsaturated fats like olive oil and canola oil as your main sources of fat.
  • Learn to use seasonings such as fat-free butter-flavored powders and low-fat dressings.
  • Steer clear of croissants, butter rolls, pastries, doughnuts, biscuits and most dinner yeast rolls.
  • Check directions on baking mixes and choose those you can adapt to be lower in fat by using less oil and/or egg whites or egg substitutes for whole eggs.
  • Keep a variety of whole-grain cereals on hand, since these are generally low in fat (except for most granolas). But check the serving size on the nutrition label; most people have at least twice that amount!
  • Look for packaged snack foods that are baked, rather than fried.
  • If you must have the taste of margarine or butter on your bread, look for reduced-fat versions and use them in moderation.
  • Choose items within each food group that are lowest in fats.
 
 
NEW NUTRIENT CONTENT CLAIMS

These new definitions will help you choose products that are lower in fat, sodium, sugar and/or calories.
 
 

FREE: The product contains only a tiny or insignificant amount of fat, cholesterol, sodium, sugar and/or calories.

LOW: A food described as "low" in fat, saturated fat, cholesterol, sodium and/or calories can be eaten fairly regularly without exceeding dietary guidelines.

REDUCED, LESS, FEWER: Means a diet product contains 25% less of a nutrient or calories. For example, hot dogs might be labeled "25% less fat than our regualr hot dogs."

LIGHT/LITE: Means a diet product with 1/3 fewer calories or 1/2 the fat of the original. "Light in sodium" means a product with 1/2 the usual sodium.

MORE: A food in which one serving has at least 10% more of the Daily Value of a vitamin, mineral or fiber than usual.

GOOD SOURCE OF: One serving contains 10 - 19% of the Daily Value for a particular vitamin, mineral or fiber.

 
 

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