Low Fat Menu

Low Fat Menu

These low fat menu suggestions will help you, if you are embarking on a low fat diet. You need to think about all the healthy foods that you can eat that don't contain fat, or least much of it, and incorporate these into your low fat menus.

The main alternative to fat as a source of energy is carbohydrate which forms the largest part of the staple diet for many people all over the world. In the West there has been a less than healthy move towards refining carbohydrates to make them more visually appealing and enable them to be added as sugars to a multitude of food products such as drinks, soups, and sauces.

Most experts agree that refined carbohydrates should be kept to a minimum because they are quickly and easily digested and absorbed into the blood stream causing a strain on the insulin system.

It is much better to eat unrefined or complex carbohydrates wherever possible, as these take longer to digest and produce a slower, more even rate of energy production. In addition these carbohydrates contain much more valuable nutrients, and, have not been subjected to chemical treatments. The more natural complex carbohydrates are found in wholemeal cereal and breads, whole pasta, brown rice, and the like.

You can add in some dairy produce to your diet but go for low fat yoghurt and cheese, and skimmed milk rather than the full-fat variety.

Some fat is essential in our diet for proper health so you do not need or want to cut out all fat. In general it is better to eat unsaturated fat rather than saturated fats, and trans-fats which are artificially produced, should be avoided altogether.

Manufacturers of margarines and spreads have made progress in reducing the amounts of trans-fats in their produce because of the health risks, but they have not entirely eliminated them.

Try to include at least three servings of fruit a day into your low fat menu. One normal size apple, pear or banana is the equivalent of one serving. Fruits have virtually no fat content but are a good source of vitamins and fiber.

You should also include 3-4 servings of vegetables in your daily diet. Vegetables are also devoid of fat but rich in vitamins, minerals and fiber. There is such a wide variety of vegetables available throughout the seasons, both green and root vegetables, that it should not be difficult to obtain them.

Some vegetables such as beans and peas contain valuable amounts of protein in addition to the fiber. There are many different ways to cook vegetables so that one is not restricted to the boring practice of just boiling them up. Vegetables can be steamed or roasted to good effect, and can be combined with spices to give interesting combinations of flavour.

Your low fat diet should also include at least two servings of lean protein each day. An egg would count as one serving. The other could be 3-4 ounces of lean meat or fish, or cheese. It is healthier to bake or roast meats rather than fry them. In fact all fried foods will have considerable fat content and are best kept to a minimum.

An example of a daily low fat menu could look like this:
Breakfast -oat based cereal with fruit and honey, or porridge, or kedgeree.
Lunch -sardines on toast or ham salad, or grilled tuna with noodles
Dinner - chicken casserole with greens and potatoes or mushrooms and rice.

Your daily low fat menu needn't be boring. You'll find lots of recipes that are low in fat but yet interesting and nutritious on this webpage. And for they days you don't have time to cook, you can always use a service like Diet to Go, that delivers freshly cooked meals right to your doorstep!


Find a lot more low fat foods.


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