What Is Considered a Low-Fat Diet?

Low-fat diets have been demonstrated to lower the risk of heart disease and help people lose weight. The United States Department of Agriculture defines a low-fat diet as one in which fewer than 30 percent of calories come from fat.

Getting Started

• Fewer than 30 percent of your daily calories should come from fat.

  Following a low-fat diet may seem intimidating, but focusing on limiting the percentage of fat calories to less than 30 percent and making a few substitutions at a time can ease the transition. Choosing lean cuts of meat and low-fat or nonfat cheese and dairy products is a good first step. Eating more fruit, vegetables and whole grains increases nutrition and adds variety to the diet.

Proteins

• Beef round and loin contain less fat than other cuts of beef.

  Most types of meat have lean cuts. When eating chicken or turkey, choose the breast meat without the skin. Beef round and loin are leaner than other cuts of beef as is pork tenderloin. Fish and shellfish are naturally lower in fat than red meats. Eggs whites contain no fat. Beans and tofu offer low-fat vegetarian sources of protein.

Dairy

• Low-fat dairy products are readily available in grocery stores.

  Milk and cheese products are some of the simplest foods to begin substituting low or non-fat versions into the diet. Grocery stores readily offer nonfat and low-fat options for milk, yogurt, sour cream and cheese.

Grains and Veggies

• Fresh vegetables add color and variety to a low-fat diet.

  Whole grains, fruits and vegetables are naturally low in fat and add color, taste and nutrition to a low-fat diet. Whole grains include foods such as brown rice and quinoa and can be found in whole wheat breads and pastas. Vegetables such as broccoli, Brussels sprouts, green beans, carrots and cabbage add flavor and fiber.