Low-fat foods to get
- Whole grains and cereals including wheat, barley, rice, oats and maize are very low in fat. Whole grains such as whole wheat, rolled oats and brown rice, in particular, have more fiber and will keep you full longer.
- Bread and dough are generally low in fat, with the exception of butter-enriched bread, cake doughs and croissants.
- Low-fat dairy. For dairy goodness, try low-fat milk, cheese, yogurt or yogurt drinks.
- Most fruits and vegetables are naturally fat-free. They're high in vitamins, minerals and antioxidants to boost your health and immune system.
- White meat. Go for fresh, lean meat such as chicken. Buy skinless meat or trim the visible fats before cooking. White meat without the skin makes a healthy choice for a rich source of protein minus the fat and cholesterol.
- Healthier oils. Fat is essential for health, so even while cutting back on fat and saturated fat, you should still ensure that 30 percent of your diet consists of fat. However, instead of saturated animal fat sources, make a healthier choice by using monounsaturated and polyunsaturated oils e.g. olive oil, safflower oil, canola oil, sunflower oil or flax seed oil for cooking instead.