Foods to avoid & foods to eat

Foods to avoid

The most important fat to avoid is trans fat. These used to only occur naturally in meat, before the processed food industry started to chemically alter vegetable oils to increase shelf life and make the food appear more appetizing. Sources include pastries, pies, muffins, cookies, crackers, cereals, potato chips and french fries. You should skip any deep fried foods and be sure to check the label of any processed food.

Second on the list are saturated fats, which you should limit to around 10% of your daily calorific intake. Moderate your consumption of full-fat dairy products like butter, cream, eggs and cheese. Think twice before you reach for the coconut or palm oil - a small amount of canola oil is a much better option.

Be careful when eating in restaurants while on the low fat diet, as foods can often contain hidden sources of fat. Even a humble Caesar salad can contain more fat than a burger! Try a low fat (or fat free) dressing such as balsamic vinaigrette on your salad instead. Another tip is to order your food steamed, baked, grilled, or poached instead of fried.

A common mistake that dieters make when watching their fat intake is to compensate by consuming more calories from sugar. Its important to pay attention to your sugar intake, as a low fat diet means nothing if you eat double the calories! If you get a craving for sweet food, reach for fruits or sorbet.

Foods to eat

The fats that you should have in your diet are monounsaturated, polyunsaturated and omega-3. Get your healthy fats from nuts, seeds, avocadoes and olives. Oils like flax and canola are also good options, while fish like salmon, mackerel and herring are excellent sources of omega-3.

There are plenty of fatty foods that have low fat versions. Try dairy products such as fat free milk, yogurt, cottage cheese, sour cream and low fat cheeses. Keep reading those labels though - its best to stay below 3g fat or less per day from this food group.

In limited amounts, meat can actually be part of a good low fat diet. Low fat deli cuts are great for snacks, while leaner cuts of beef, pork and lamb are fine for mealtimes. Just be sure that the fat has been trimmed off. Poultry like chicken and turkey are good as long as the fatty skin has been removed.

In addition, remember to eat a variety of grains, vegetables and fruits. These are naturally low in fat and packed full of nutrition.

Source : http://www.modeldietplan.com/lowfat.htm