List of Low Fat Foods

The problem of obesity has attained a global status. Sedentary and unhealthy lifestyle has aggravated the problem even more. Nonetheless, more and more people are becoming conscious of their weights and are trying to look out for ways to control their weights. Proper diet and regular exercises are the best ways to keep your weight within limits. Low fat foods go a long way in reducing your weight. However, to incorporate these foods in your daily diet, you must know which are the foods with low fat content.

Fruits
Fresh fruits often constitute a healthy and nutritious diet. However, if you are planning to eat fruits as a part of your weight control diet, then you must eat only those fruits that are low in fats. Not all fruits have a low fat content. Here is a low fat food list of fruits and berries.

• Apple
• Apricot
• Avocado
• Banana
• Cantaloupe
• Casaba melon, Crenshaw melon
• Fig
• Grape
• Grapefruit
• Honeydew melon
• Lemon
• Lime
• Kiwi
• Mango
• Orange
• Papaya
• Peach
• Pear
• Persimmon
• Pineapple
• Plums
• Pomegranate
• Tangerine
• Watermelon
• Blueberries, Boysenberries, Cherries, Cranberries, Currants, Gooseberries, Loganberries, Raspberries, Strawberries

Vegetables
Most of the vegetables cannot be eaten raw or consumed as juices. Hence, their cooking method is important in determining their fat content. Vegetables should always be cooked in minimal cooking oil to extract maximum benefit from them. Low fat vegetables include:

• Acorn squash
• Artichoke
• Asparagus
• Bean sprouts
• Beets
• Brussels sprouts
• Butternut squash
• Cabbage
• Cauliflower
• Carrots
• Celery
• Corn
• Cucumbers
• Eggplant
• Green beans
• Hubbard squash
• Iceberg lettuce
• Leeks
• Mushrooms
• Onions
• Parsnips
• Potatoes( Baked)
• Rutabaga
• Sweet potatoes
• Tomatoes
• Turnips
• Wax beans
• Zucchini
• Dark Green Leafy Vegetables such as Bok choi, Broccoli, Collard Greens, Kale, Mesclun, Mustard Greens, Romaine Lettuce, Spinach, Water Crest, Beet Greens, Chard etc.

Meat and Fish
Similar to vegetables, meat and fish should also be cooked in less oil. Besides, they should be consumed only in correct forms, such as, skinless or in lean forms only. Following are low fat meats and fish varieties.

• Egg whites
• Chicken breast (skinless)
• Turkey breast (skinless)
• Lean beef
• Lean pork
• Lean lamb
• Lean veal
• Liver
• Rabbit
• Venison
• Game hens
• Game birds
• Seafoods such as Catfish, Cod, Flounder, Haddock, Halibut, Herring, Mackerel, Pollock, Salmon, Sea bass, Snapper, Swordfish, Trout, Tuna, Clams, Crab, Crayfish, Lobster, Mussels, Octopus, Oysters, Scallops, Squid, Shrimp.

Legumes
Most of the legumes are very high in proteins and low in fats. Legumes give you the required energy without being too high in fat content. List of low fat legumes includes:

• Black beans
• Black-eyed peas
• Chickpeas
• Great northern beans
• Green peas
• Kidney beans
• Lentils
• Lima beans
• Mung beans
• Navy beans
• Pinto beans
• Soy beans
• Split peas
• White beans
• Adzuki beans

Bread and Grains
Bread and grains constitute the most important part of your diet. Hence, knowing which grains are low in fat, can help you to incorporate them in your daily diet and thus help reduce weight. List of low fat foods in this category includes:

• Whole wheat bread
• Bulgur
• Cracked wheat
• Oatmeal
• Whole Grain Cornmeal
• Brown Rice
• Wild Rice
• Millet
• Quinoa
• Sorghum
• Triticale
• Popcorn
• Whole wheat cereal flakes
• Whole wheat buns
• Whole wheat rolls
• Muesli
• Whole grain barley
• Pearl barley
• Whole rye
• Whole wheat crackers
• Whole wheat pretzels
• Whole wheat pasta
• Whole wheat tortillas
• Brown rice pasta
• Quinoa pasta
• Whole meal

Dairy Products
Although, dairy products are often said to be rich in fats, their low fat versions can be consumed even if you are on a weight loss diet. These include:

• Milk - 1% reduced fat
• Skimmed milk
• Low fat goat's milk
• Soy milk
• Low fat yogurt
• Low and reduced fat cheese
• Goat cheese
• Skimmed mozzarella
• Low fat string cheese
• Neufchatel cheese
• Low fat cream cheese

The foods mentioned in the above list of low fat foods, should be consumed in fresh and recommended form only, to gain maximum benefit from them. These healthy low fat foods and a planning a low fat diet will definitely help you in weight loss.