A List of Low Fat Foods to Include in Your
Diet
 Implementing a healthy, low fat diet is a very important
strategy in your quest to lose weight and get in shape. Making a real commitment to a low fat diet will require big changes in and around the kitchen. No, we’re not
talking remodeling here - we’re talking about transforming your kitchen into a “low fat” kitchen. What do we
mean by a “low fat” kitchen? Well, it’s time to take stock of what you have stored away in your refrigerator
and pantry. It’s time to replace all of those fatty, high-calorie foods with healthier, low fat foods. Sorry -
it’s time to say goodbye to those double stuff Oreo cookies, double-butter popcorn, and all-beef hotdogs, and
find some better alternatives.
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You may be asking yourself, “What else can I eat?” Don’t despair - there is a long list of delicious, low fat
foods to choose from. Selecting foods from a comprehensive list of low fat foods is paramount on your mission to
lose weight and be a better you. So let’s take a look at your new low fat grocery list.
Buy Groceries Using A List of Low Fat Foods
- Fresh Vegetables: Any and all fresh vegetables
- Fresh Fruits: Any and all fresh fruits
- Canned Fruits and Vegetables: You can enjoy any and all canned fruits and vegetables.
Just check the amount of sodium on the labels. Target products with low amounts of sodium.
- Frozen Fruits and Vegetables: You can enjoy any and all frozen fruits and vegetables.
Just check the amount of sodium on the labels. Target products with low amounts of sodium.
- Fresh Meats: Fish (Salmon, Tuna, Tilapia, etc), Turkey, Chicken Breast
(skinless)
- Canned Meats: Target lean meats, such as Tuna and Chicken, that are low in
sodium.
- Frozen Meats: Target lean meats, such as Tuna and Chicken, that are low in
sodium.
- Cooking Oils: Extra Virgin Olive Oil, Canola Oil, Corn Oil, Low Fat Non-Stick Cooking
Sprays, Sesame Oil, Soybean Oil, and Safflower Oil
- Legumes: Pinto Beans, Chick Peas (a.k.a. Garbanzo Beans), Black Beans, Kidney Beans,
Pink Beans, Navy beans, Black-eyed Peas
- Grains: Lentils, Rice, Couscous, Barley, Bulgur, Quinoa, Kamut
- Pasta: Whole -Wheat Lasagna, Spaghetti, Rotini, Penne, Bow Tie, and Various
Noodles
- Jar Foods: Anchovies, Pickles, Mushrooms, Capers, Pimientos, Sun-Dried Tomatoes,
Artichokes, Red Peppers, Green Peppers. Check labels, and target products low in sodium.
- Soups, Stocks, and Broths: Low-Sodium, Low-Fat soups and soup mixes; Fat-free Broths
that are low in sodium, Stock Concentrates and Bouillon Cubes
- Herbs and Spices: Whole Garlic, Powdered Garlic, Oregano, Parsley, Pepper, Rosemary,
Cumin, Garlic Paste, Chili Paste, Tomato Paste, Bottled Ginger, Low Fat Low Sodium Bottled Marinades,
Low-Sodium Worcestershire Sauce, and Soy Sauce
- Dressings/Vinegars: Fat-Free Salad Dressings, Mustards, and Low Fat or Fat Free
Mayonnaise
- Breads and Cereals: Whole Grain Breads, Whole Wheat Flour, Rolls And Bagels;
Whole-Grain Cereals Such As Bran Flakes, Oatmeal, and Granola
- Dried Fruits: Apples, Raisins, Cranberries, Pears, Blueberries (These make great,
healthy snacks)
- Nuts/Seeds: Peanuts, Almonds, Walnuts, Hazelnuts, Pecans, Sunflower Seeds, Pumpkin
Seeds, Sesame Seeds, Flax Seeds, and Poppy Seeds
- Sugars: Molasses, Pure Honey, Pure Maple Syrup
- Snacks: Pretzels, Low-Fat Microwave Popcorn, Whole Grain Crackers;
Sugar-Free/Fat-Free Pudding and Jello, Applesauce
This is not a complete list of low fat foods, but it gives you a good idea of the types of ingredients that go
into making a “low fat” kitchen. As you can see from the list of low fat foods, you’ll want to focus on lots of
fruits and vegetables, lean meats, whole grains, and healthy snacks. As you become a more informed shopper, you’ll
learn that fats found in things like nuts, seeds, oils and fatty fish are actually good for you in moderation.
These fats are heart-healthy. Now, go have fun transforming your kitchen and your body!
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Here
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