Fat & Low-Fat Foods

Fat is an essential component of our diets, especially for young children who need fats to develop their brain and centeral nervous system. High-fat foods, such as ice cream, cake and ground beef should be avoided; however, other low-fat foods are essential in controlling your weight and reducing your risk of chronic diseases.

Meats and Fish

• Meats, poultry and fish provide a healthy dose of proteins, fats and carbohydrates essential to rebuilding muscles and providing energy. However, some meat, poultry and fish products produce a high-fat intake if you do not select the right type. Avoid oil-packed tuna or fried fish; instead, eat water-based tuna and grilled fish, as fish contains a high source of polyunsaturated fats that contain Omega-3 necessary for the body. When purchasing meat, purchase low-fat alternatives that are 95 to 97 percent fat free.

Baked Goods

• Baked goods provide a high source of carbohydrates and fats essential to the body. However, avoid high-fat breads such as croissants, cookies and cakes, as many of these items contain high-sugar and calorie intakes, or "empty" calories, that add no real vitamin value. Instead, focus on eating reduced-fat cookies, bagels, English muffins and whole-grain breads. When trying to watch your weight goal, limit the intake of bread products, as many of these items are high in calories, especially white breads.

Pastas and Grains

• Pastas and grains are a good source for carbohydrates; however, they all contain fat percentages. Avoid ramen noodles, pastas with white sauce and granola, as these items contain high-fat contents. Instead, substitute them with rice, spaghetti with red sauce and bran flakes. When looking for a healthy breakfast meals with low-fat contents, eat oatmeal or crispy rice cereal that provide both low-sugar and low-fat contents.

Fats, Oils and Dressings

• Certain oils and dressings contain high amounts of fat, making them unhealthy and full of calories. Avoid regular butter, mayonnaise and dressings, as many of these items contain high-fat and sugar contents. In addition, butter, mayonnaise and dressings contain low amounts of monounsaturated fats essential for lowering the risk of cardiovascular disease. Instead, use olive oils, jelly and low-fat mayonnaise for spreading on toast and bread. For added flavors in salads, try low-fat dressings, such as Italian dressing.