List of Low Fat Foods
From LoveToKnow Diet
Eating a healthy low fat diet is much easier when you have a list of low fat foods. The benefits of a low fat diet include increased protection against the risk of heart disease and other illnesses while lowering caloric intake resulting in weight loss.
Fruits
- Apple
- Apricot
- Avocado
- Banana
- Cantaloupe
- Casaba melon
- Crenshaw melon
- Fig
- Grape
- Grapefruit
- Honeydew melon
- Lemon
- Lime
- Kiwi
- Mango
- Orange
- Papaya
- Peach
- Pear
- Persimmon
- Pineapple
- Plums
- Pomegranate
- Tangerine
- Watermelon
Berries
- Blueberries
- Boysenberries
- Cherries
- Cranberries
- Currants
- Gooseberries
- Loganberries
- Raspberries
- Strawberries
Juicing fresh fruits makes a delicious low-fat drink, or mix them together for a wonderful fruit salad.
Dried Fruit
- Apples
- Apricots
- Blueberries
- Cherries
- Cranberries
- Dates
- Figs
- Peaches
- Pears
- Prunes
- Raisins
- Strawberries
Vegetables
- Acorn squash
- Artichoke
- Asparagus
- Bean sprouts
- Beets
- Brussels sprouts
- Butternut squash
- Cabbage
- Cauliflower
- Carrots
- Celery
- Corn
- Cucumbers
- Eggplant
- Green beans
- Hubbard squash
- Iceberg lettuce (head lettuce)
- Leeks
- Mushrooms
- Okra’
- Onions
- Parsnips
- Potatoes – Baked
- Rutabaga
- Squash (all varieties)
- Sweet potatoes
- Tomatoes
- Turnips
- Wax beans
- Zucchini
Dark Green Leafy Vegetables
- Bok choi
- Broccoli
- Collard Greens
- Dark Green leafy vegetables
- Kale
- Mesclun
- Mustard Greens
- Romaine Lettuce
- Spinach
- Turnip Greens
- Water Crest
- Beet Greens
- Chard
- Dandelion Green
Beans and Peas
- Black beans
- Black-eyed peas
- Chickpeas (garbanzo beans)
- Great northern beans
- Green peas
- Kidney beans
- Lentils
- Lima beans
- Mung beans
- Navy beans
- Pinto beans
- Soy beans
- Split peas
- Tofu (bean curd)
- White beans
- Adzuki beans (also known as azuki or aduki beans)
Vegetables from the Sea
- Kelp
- Nori
- Dulse
- Agar-Agar
- Arame
- Hijiki
- Kumbu
- Wakame
Protein
- Egg whites
- Skinless chicken breast
- Skinless turkey breast
- Lean beef
- Lean pork
- Lean lamb
- Lean veal
- Liver
- Rabbit
- Venison
- Game hens
- Game birds
Fish and Shellfish
- Catfish
- Cod
- Flounder
- Haddock
- Halibut
- Herring
- Mackeral
- Pollock
- Salmon
- Sea bass
- Snapper
- Swordfish
- Trout
- Tuna
- Clams
- Crab
- Crayfish
- Lobster
- Mussels
- Octopus
- Oysters
- Scallops
- Squid (calamari)
- Shrimp
- Light tuna canned in water
Beans and Peas
- Black beans
- Black-eyed peas
- Chickpeas (garbanzo beans)
- Great northern beans
- Green peas
- Kidney beans
- Lentils
- Lima beans
- Mung beans
- Navy beans
- Pinto beans
- Soy beans
- Split peas
- Tofu (bean curd)
- White beans
- Adzuki beans (also known as azuki or aduki beans)
Nuts and Seeds
- Low fat peanut butter
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Almonds
- Cashews
- Hazelnuts
- Filberts
- Peanuts
- Pecans
- Pistachios
- Walnuts
- Pine nuts
Although some nuts are higher in fat content than others they are also an excellent source of proteins and should be eaten in moderation when following a low fat eating regime.
Bread and Grains
- Whole wheat bread
- Bulgur
- Cracked wheat
- Oatmeal
- Whole Grain Cornmeal
- Brown Rice
- Wild Rice
- Amaranth
- Millet
- Quinoa
- Sorghum
- Triticale
- Popcorn
- Whole wheat cereal 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
- Whole meal
Dairy
- Milk - 1% reduced fat
- Skim milk
- Low fat goat’s milk
- Soy milk
- Low fat yogurt
- Low and reduced fat cheese
- Goat cheese
- Skim mozzarella
- Low fat string cheese
- Neufchatel cheese
- Low fat cream cheese
Snacks
- Air popped popcorn
- Angel food cake
- Oatmeal cookies
- Low fat puddings
- Low fat custards
- Ice milk
- Low fat frozen yogurt
- Low fat ice cream
- Whole wheat crackers
- Whole wheat pretzels
Low Fat Cooking Tips
Learning to cook with low fat foods is an important aspect of eating a low fat diet. Several things to consider include:
- The importance of learning to read and understand the nutritional information on food labels
- Learning different low-fat cooking methods
- Understanding the difference between healthy fats and unhealthy fats in your food
- Learning how to make healthy low fat food choices
List of Low Fat Foods and a Healthy Eating Plan
This low fat food list includes most of the more common foods. Eating low fat foods can help establish a healthy balanced eating plan. However, just as with all eating and diet plans it is always best to check with your personal physician before making any significant changes to your diet.
Comments
Hi Arif,
Visit our article on High Blood Pressure Diet for the specifics you are looking for. In addition, you will also enjoy the information found in Diet to Lower Triglycerides. It's exciting to see you take steps to improve your health. Let us know if you have further questions and thanks for visiting LoveToKnow Diet.
-- Contributed by: Donna SundbladWant detailed list of food for 48 year old person with hypertension & high triglycerides
-- Contributed by: ArifHi Nambita,
Glad to hear it. Learning to eat healthy can be fun.
-- Contributed by: Donna Sundblad> See All Comments on this article
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