Low-Fat Healthy Meals

Low-fat healthy food options generally follow guidelines set by organizations such as the American Heart Association and the U.S. Department of Agriculture. Healthy diets emphasize eating well-balanced meals containing a variety of healthful foods. To follow a low-fat diet, it is important to know which foods are beneficial and how best to prepare them.

Foods to Eat

• Low-fat healthy meals contain fiber-rich, high-antioxidant foods that have healthy fats. Eat fiber-rich foods include whole grains such as oats, couscous, whole wheat, barley and brown rice. You also should consider legumes, including beans and lentils, and flax seeds, almonds, pistachios and walnuts.
  Eat a variety of fruits and vegetables. These nutrient-rich foods contain fiber and antioxidants and are low in fat. Choose dark green leafy vegetables over light greens (like iceberg lettuce).
  Get your protein from low-fat sources. These include poultry (without skin), legumes, low-fat varieties of soy foods, low-fat dairy foods and fish. Cold water fish, especially salmon, is especially rich in omega-3 fatty acids, a beneficial nutrient for good health. Legumes can be used in place of meat and are good sources of vitamins, minerals and protein.

Foods to Limit or Avoid

• Limit or avoid foods high in saturated fats. These include red meats, organ meats, whole fat dairy foods, processed meats, deep fried foods, processed foods and many fast foods.
  Saturated fats also are found in unhealthy vegetable fats such coconut, cocoa butter (found in chocolate), palm and palm kernel oils.
  Avoid trans fats, which appear in foods containing shortening or partially hydrogenated oils. Trans fats are commonly found in commercially prepared baked goods like cakes, energy bars, pies, cookies and pastries.

Cooking Methods

• Use low-fat cooking methods. Even low-fat ingredients can be prepared in an unhealthy way.

Sample Meals

• Enjoy a breakfast of a bowl of oatmeal cooked with sliced apple. Sprinkle cinnamon on top and pour either low-fat dairy or low-fat soy milk over it.
  Have a low-fat lunch of homemade minestrone soup (made with kidney beans, tomatoes, carrots, onions, cabbage, broccoli and whole wheat pasta). Your dessert could be fresh fruit such as an apple, nectarine or peach. Choose a water-based beverage.
  A low-fat healthy meal for dinner could include couscous, steamed veggies and a fresh fruit medley for dessert. Your beverage could be green tea, water or low-fat milk.