Low Fat Diets

The healthiest form of your diets is, balanced diet including all the essential nutrients in the right quantity. However, your low fat diets have been proven wholesome for your health. Your low fat diets are low in fat, saturated fat and cholesterol. These diets are salubrious, as they control your weight and cholesterol level, and help preventing cardiovascular diseases and cancers. The main intention of your low fat diets is to diminish the amount of calories consumed in form of fat.

In 1983, The National Advisory Committee on Nutrition Education (NACNE), UK released a report delineating the relations between diet and disease. It was for the first time ever, when the nutritional goals were determined to lessen the nation's use of fat, sugar, saturates and salt, and to raise fiber consumptions.

The diets having saturated fat in excess quantities result in high blood cholesterol that causes obesity. Your low fat diets are rich in fiber, soluble fiber, which is a type of fiber that lessens blood cholesterol and resulting in weight loss. Reducing the consumption of fat, your low fat diets help you keep your health fit and fine. These diets also help in shrinking your body weight and reducing the chances of diseases, such as high blood pressure, heart diseases, cancer, and diabetes.

You must check out the recommendations exemplified in the Food Guide Pyramid to reduce your fat consumption thru diets. You must read the dietary facts label that help you choose foods lower in fat, saturated fat, and cholesterol. Your diets that are poor in fats & oils, but rich in grain products, vegetables, and fruits are low fat diets. Of course, the low fat milk products, lean meats, fish, poultry, beans, and peas make the best low fat diets. Some of the low fat diets are explained below: -

Milk & Milk Products – You should take 2 or more cups of milk on a daily basis. Some of the fatless milk products include skim milk, evaporated skim milk; yogurt made with skim milk, part skim mozzarella cheese, skim buttermilk, fat-free cheeses, low-fat cottage cheese, nonfat sour cream, part skim and skim ricotta cheese.

Bread & Grains – These are excellent fat less diets that help you maintain a healthy balance in your life. You may eat grain and enriched breads, low-fat snack crackers, barley, plain pasta, whole grain cereals (except granola), oatmeal, home-made pancakes without fat, soda crackers, cold cereal, rice cakes, unbuttered popcorn, saltines, low-fat muffins, French toast made with egg substitute and skim milk.

Vegetables – Vegetables are the best to avoid fat. You must consume 3 or more servings of vegetables daily. You can eat all vegetables (steamed, raw, boiled, or baked without added fat). However, you must ignore fried vegetables or those in cream, cheese, butter sauces and dips.

Meat or Meat Substitutes – The doctors advise to consume 5 to 6 oz of meat or its substitutes daily. It's not unsafe if taken cautiously and cooked properly. To avoid fat from your diet, take poultry (without skin); eggs (boiled, scrambled without added fat); lean pork, veal; lean beef trimmed of fat; fresh, canned, cured, or boiled ham; Canadian bacon; fish (fresh, frozen, canned in water); luncheon meat, which is 95% fatless.

Soups – These are an essential part of fat-free diets. You will have a variety of fat-free soups including consommés, bouillon; soups made with fat-free broth, skim milk and evaporated skim milk. However, you should avoid cream soups, soups with added oils or meat fats, soups made from stocks containing meat fat.