Choosing Foods for a Low-Fat Weight Loss Diet

Karen Frazier
Salmon, asparagus, and salad

Low-Fat Food Choices

If you are opting to eat a low-fat diet for your health or to lose weight, then the food choices you make are very important. Choosing low fat foods that meet nutritional requirements and fill you up can help you stick to your diet.

USDA's MyPlate


The United States Department of Agriculture's MyPlate is primarily a low-fat diet. The plan shows you how to divide your plate among fruit, vegetables, protein, grains, and dairy.

At least half your plate should contain fruits and vegetables. MyPlate also recommends minimal amounts of fats and sugar, as well as filling in your diet with lean protein, low-fat dairy, whole grains, fruits, and vegetables.

Assorted fruit

Fruits and Vegetables

Most fruits and vegetables are naturally low in fat. The USDA recommends eating five to seven servings per day of fruits and vegetables. Select them in a variety of colors in order to assure that you get the vitamins and minerals your body needs for good health.

Fruits and vegetables also contain fiber, which helps fill you up.

Cereal and fruit

Whole Grains

Most whole grains are naturally low in fat and high in fiber. They also contain essential vitamins and nutrients, as well as carbohydrates to give you energy.

The USDA recommends eating three to five ounces of whole grains daily, such as brown rice, whole wheat, quinoa, or oats.

Wooden spoons with legumes


Naturally low in fat, legumes such as kidney beans, lentils, chickpeas, and black beans provide protein, fiber, and healthy nutrients.


Vegetable Proteins

Vegetable proteins such as tofu, edamame, and textured vegetable protein (TVP) provide a low-fat alternative to meats. For instance, create a stir-fry with tofu or combine hamburger with textured vegetable protein to make a lower-fat chili.

Healthy grilled chicken breasts and vegetables

Lean Animal Proteins

Skinless white-meat poultry, fish, and shellfish all provide a lean source of protein for your meals. Opt for steaming, roasting, broiling, or grilling to minimize fat, and trim visible fat from all meats.

Cup of yogurt

Low-Fat Dairy

Incorporate two to three servings of low-fat dairy into your diet. Select skim milk, low-fat cheese, or make a smoothie from fruit and low-fat yogurt.

Woman enjoying a salad
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Healthy Choices

Many low-fat foods exist that can support a healthy diet. Choosing healthy, low-fat foods can help you lose weight and support a heart-healthy lifestyle.

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Choosing Foods for a Low-Fat Weight Loss Diet