Some types of fats have been embraced by health enthusiasts in recent years (extra virgin olive oil and avocado oil, for example, have nutrients your body needs in moderation), but a high-fat food intake won’t benefit your body in the long run. Here are some tips for incorporating more low-fat foods into your daily diet.
What Is Low-Fat?
Low-fat diets limit or avoid the following types of fat:
- Unsaturated fats: This includes both polyunsaturated and monounsaturated fats, commonly found in olive, corn, and canola oils. On a low-fat diet, unsaturated fats are allowed in moderation.
- Saturated fats: Saturated fats are mostly found in animal products like meat and dairy, and they contain LDL cholesterol (the “bad” kind). The American Heart Association recommends less than 7 percent of your daily diet include saturated fats.
- Trans fats: The worst offender, trans fats are found in margarine, shortening, and many processed foods. They’re also a key ingredient in “partially hydrogenated oils,” which you’ll find on the ingredients list of everything from potato chips to cookies.
Benefits of a Low-Fat Diet
Proponents of a low-fat diet count weight loss as the main benefit, but maintaining a low-fat diet in the long-term might also help ward off potential ailments down the road.
Tips for Low-Fat Meal Planning
Here’s a roundup of some easy ways to make eating low-fat meals easy.
- Read nutrition labels
- Focus on plant-based foods
- Trim fat from meat and remove skin from poultry
- Remove hardened fat from refrigerated soups, stocks, and gravies before reheating
- Avoid fried foods
- Use citrus juice, herbs, and spices on cooked meats and veggies rather than butter, cream-based sauces, or cheese
Top Low-Fat Brands
Shop these favorite Thrive Market brands to help you stick to your low-fat diet.
Wild Planet has a full line of fresh seafood like sardines, salmon, and tuna that adheres to strict sustainability standards, too.
This salmon is caught from fresh Alaskan waters by local fishing families then canned quickly to preserve nutrients.
This alternative sweetener brand measures cup-for-cup for the regular stuff but has zero calories and is non-glycemic, which makes it a great replacement when you’re looking to cut sugar from your diet.
Here’s a confectioners’, aka powdered, sugar swap made from a unique combo of naturally occurring ingredients known as erythritol and oligosaccharides (derived from fruits and vegetables). It’s easy to bake with and safe for those managing diabetes.
From sauces to snacks, Thrive Market has a range of offerings that fall into the low-fat camp.
Slow-simmered to perfection, this broth is made from the bones of certified grass-fed cows and delivers collagen, calcium, and essential amino acids.
When you focus on herbs, spices, and fresh ingredients, you won’t even miss the fat.
This spicy bowl will awaken your senses with cayenne pepper and orange. Top it with your favorite lean protein for a satisfying meal.
Lighten up lunch with this refreshing slaw tossed with lemon zest and mint. To lower the fat even more, nix the cheese or just add a little pinch for extra flavor.
Colorful quinoa makes your plate pop while adding protein and fiber to your meal. Dried fruit lends sweetness while fresh veggies give you the crunch you crave.