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.

List of Low Fat Foods

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

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..

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Comments

Hi Peggy,

If I were you I'd talk to your doctor. He may want to put you on medication. Another option is to eat low fat but enough calories not to lose weight. You might want to count calories until you learn how much you need to eat to maintain your weight.

Donna

-- Contributed by: Donna Sundblad

I just got my blood results back from my doctor, and he said that my cholesterol was at 190 and that my good cholesterol was low. I don't know how low. Then my trigs were high. I am not overweight, but every thing I look up on low fat says lose weight now and all this other stuff. If I lose weight I will blow away. Where do I find the info I need?

-- Contributed by: peggy

Hi Kathy,

That sounds like a great plan. Don't worry about calories right now. It's time for you to work on learning about fat content and how to eat only 9 grams a day. It will make a difference and bring about a slow, steady weight loss.

-- Contributed by: Donna Sundblad
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