How to Plan a Low Fat Diet

As heart disease reaches epidemic proportions in America, more and more individuals are adopting low fat diets. Whether you are following your doctor's orders or working on your own to stay healthy and fit, with some time and energy you can develop new healthy shopping and cooking habits.

Instructions

  1. Eating at Home

    • 1

      Limit your daily intake of fat to less than 30 percent of your total calorie consumption. In a 2,000 calorie diet, for example, 600 calories should come from fat. Your daily intake of fat should be less than 66.6 grams.

    • 2

      Include six to eleven servings of whole grains in your diet every day. These can be whole wheat breads or pastas, brown rice or old fashioned oatmeal.

    • 3

      Add two or three servings of dairy products to your daily menus. Try fat free yogurt, skim milk or low fat cheese.

    • 4

      Include two to four servings of fruit in your eating plan every day. A small banana, apple, pear or 1/4 cup of dried fruit makes one serving.

    • 5

      Shop for three to five servings of vegetables to eat every day in your low fat diet plan. One cup of raw or 1/2 cup of cooked vegetables makes one serving.

    • 6

      Make sure you include two or three servings of lean protein in every day's menus. You can choose between three ounces of turkey, fish, low-fat beef, one egg or an ounce of low-fat cheese for each serving.

    Eating Out

    • 1

      Order a salad with low fat dressing or visit the salad bar. Choosing items from the salad bar will allow you to customize your dinner to suit your low fat diet.

    • 2

      Watch for items that are labeled "heart-healthy" on the menu. These will most likely be suitable for your low fat diet.

    • 3

      Opt for baked, broiled, steamed or roasted entrées. These will generally have less fat than fried dishes.

Tips & Warnings

  • Saturated fats are common in foods that come from animals (egg yolks, butter and cheese, for example) and are solid at room temperature. Less than 10 percent of your total calories should come from saturated fats.
  • Monounsaturated fats lower bad cholesterol, increase good cholesterol and should make up less than 15 percent of your total calories.
  • Polyunsaturated fats come from vegetable sources (like olive oil) and are liquid at room temperature. These lower both good and bad cholesterol and should make up less than 10 percent of the total calories in your diet.
  • Use only one or two Tbsp. of canola oil for frying or sautéing foods, or try sautéing with fat-free chicken bouillon
Related Searches

You May Also Like

  • How to Plan a Low-Fat Diet Week

    How to Plan a Low-Fat Diet Week. ... Low-Fat, Low-Cholesterol Diets; Free One Week Diet Plan; You May Also Like. Low-Fat Meals...

  • Free Fat Burning Diet Plan

    The fat-burning diet was developed by clinical nutritionist Jay Robb as a means of stabilizing his blood-sugar levels, having previously suffered from...

  • Low Carb & Low-Fat Diet

    Eating a low-carb, low-fat diet is an effective way to lose weight and manage unwanted fat development. Eating a low-carb diet on...

  • A Low-Cholesterol Diet Plan Menu

    A Low-Cholesterol Diet Plan Menu. Cholesterol is a waxy substance found in blood and the body's cells and is necessary for the...

  • The Best Diet Plans for Women

    The Best Diet Plans for Women. In the middle of the diet clutter women want to know which diet plan will work....

  • 1200 Calorie Low-Fat Low Carb Diets

    ... two slices wheat bread, 1 tablespoon peanut butter, 1 tablespoon sugar-free jelly, ... 1200 Calorie Diet Menu Plan. A low calorie...

  • Low-Fat, Low-Cholesterol Diets

    One way to lower cholesterol is by adopting a low-fat, low-cholesterol diet. There are a number of different low-fat, low-cholesterol diets to...

  • Low-Fat Diet Menu

    Low-Fat Diet Menu. On a low-fat diet, 30 percent or less of the total calories consumed should come from fats. ... A...

  • How to Plan a Low Calorie Diet

    If you want to lose weight, one of the least complicated methods is to eat a low calorie diet. If you use...

  • Low-Fat & Low-Calorie Diet Menu

    Low-Calorie Diet Menu Plans; 1200 Calorie Low-Fat Low Carb Diets; List of Foods for a Low-Calorie, Low-Fat Diet; You May Also Like....

Related Ads

View Blog Post

Thoughtful Acts of Service Kids Can Do This Holiday Season