Fad Diets

List of Low Fat Foods

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Low fat foods are the latest ‘in’ thing in the world of diet. People are increasingly becoming aware of their body image and are looking out for foods, that will help them control their weights. Low fat foods are immensely useful in keeping a tab on your weight.
The problem of obesity has attained a global status. Sedentary and unhealthy lifestyle has aggravated the problem even more. Nonetheless, more and more people are becoming conscious of their weights and are trying to look out for ways to control their weights. Proper diet and regular exercises are the best ways to keep your weight within limits. Low fat foods go a long way in reducing your weight. However, to incorporate these foods in your daily diet, you must know which are the foods with low fat content. In this article, we have provided an extensive list of low fat foods across different categories for your reference.

Fruits
Fresh fruits often constitute a healthy and nutritious diet. However, if you are planning to eat fruits as a part of your weight control diet, then you must eat only those fruits that are low in fats. Not all fruits are low in fat content. Here is a low fat food list of fruits and berries.

Apple
Apricot
Avocado
Banana
Cantaloupe
Casaba melon
Fig
Grape
Grapefruit
Honeydew melon
Lemon
Lime
Kiwi
Mango
Orange
Papaya
Peach
Pear
Persimmon
Pineapple
Plums
Pomegranate
Tangerine
Watermelon
Blueberries
Cherries
Cranberries
Currants
Gooseberries
Loganberries
Raspberries
Strawberries

Vegetables
Most of the vegetables cannot be eaten raw or consumed as juices. Hence, their cooking method is important in determining their fat content. Vegetables should always be cooked in minimal cooking oil to extract maximum benefit from them. Low fat vegetables include:

Acorn squash
Artichoke
Asparagus
Bean sprouts
Beets
Brussels sprouts
Butternut squash
Cabbage
Cauliflower
Carrots
Celery
Corn
Cucumbers
Eggplant
Green beans
Hubbard squash
Iceberg lettuce
Leeks
Mushrooms
Onions
Parsnips
Potatoes( Baked)
Rutabaga
Sweet potatoes
Tomatoes
Turnips
Wax beans
Zucchini
Bok choi
Broccoli
Collard Greens
Kale
Mesclun
Mustard Greens
Romaine Lettuce
Spinach
Water Crest
Beet Greens
Chard etc.

Meat and Fish
Similar to vegetables, meat and fish should also be cooked in less oil. Besides, they should be consumed only in correct forms, such as, skinless or in lean forms only. Following are low fat meats and fish varieties.

Egg whites
Chicken breast (skinless)
Turkey breast (skinless)
Lean beef
Lean pork
Lean lamb
Lean veal
Liver
Rabbit
Venison
Game hens
Game birds
Catfish
Cod
Flounder
Haddock
Halibut
Herring
Mackerel
Pollock
Salmon
Sea bass
Snapper
Swordfish
Trout
Tuna
Clams
Crab
Crayfish
Lobster
Mussels
Octopus
Oysters
Scallops
Squid
Shrimp

Legumes
Most of the legumes are very high in proteins and low in fats. Legumes give you the required energy without being too high in fat content.

Black beans
Black-eyed peas
Chickpeas
Great northern beans
Green peas
Kidney beans
Lentils
Lima beans
Mung beans
Navy beans
Pinto beans
Soy beans
Split peas
White beans
Adzuki beans

Bread and Grains
Bread and grains constitute the most important part of your diet. Hence, knowing which grains are low in fat, can help you to incorporate them in your daily diet and thus help reduce weight. Low fat foods in this category include:

Whole wheat bread
Bulgur
Cracked wheat
Oatmeal
Whole Grain Cornmeal
Brown Rice
Wild Rice
Millet
Quinoa
Sorghum
Triticale
Whole wheat flakes
Whole wheat buns
Whole wheat rolls
Muesli
Whole grain barley
Pearl barley
Whole rye
Whole wheat crackers
Whole wheat pretzels
Whole wheat pasta
Whole wheat tortillas
Brown rice pasta
Quinoa pasta

Dairy Products
Although, dairy products are often said to be rich in fats, their low fat versions can be consumed even if you are on a weight loss diet. These include:

Milk – 1% reduced fat
Skimmed milk
Low fat goat’s milk
Soy milk
Low fat yogurt
Low fat cheese
Goat cheese
Skimmed mozzarella
Low fat string cheese
Neufchatel cheese
Low fat cream cheese

The foods mentioned in the above list should be consumed in fresh and recommended form only. This is the best way to gain maximum benefit from them.

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