For maintenance of good health, it is imperative for us to reduce fat intake in our food. The lesser fat is the better should be the motto for getting a healthy outcome. But often, it becomes almost impossible and difficult to completely cull the fat from our diet because of our known food habits. The idea should be to gradually reduce the fat from our diets and not entirely instantly. The following tables will guide as to what should replace the more fatty items in your plate what must be abstained away. The tables are comprehensive and subject to recommendation from a dietician.
Fatty foods can often not get ignored in your diet but instead of completely avoiding the fat and which is not often good for health, people can rely on supplements and alternatives to those fatty foods. In that case, these tables containing the names of such fatty alternatives become quite important.
Cereals and Grains and Breads
These are important components in the breakfast and must not be compensated at any cost –
|
Highly Fatty Foods |
Lower calorie, fatty alternatives |
|
Ramen noodles |
Rice or Noodles (spaghetti, macaroni, etc.) |
|
Pasta with White sauce (Alfredo) |
Pasta with Red sauce (marinara) |
|
Pasta with Cheese sauce |
Pasta with vegetables |
|
Granola |
Bran Flakes, crispy rice, cooked grits or oatmeal or reduced fat granola |
|
Bread |
Whole bread or multi-grain bread combos |
Dairy Products
Dairy products often have more fat than expected and hence the following table containing the alternatives must be adhered –
|
Highly Fatty Food |
Lower calorie, fatty alternatives |
|
Evaporated Whole Milk |
Evaporated Fat-free (skim) or reduced fat (2%) milk |
|
Whole Milk |
Low fat (1%), reduced fat (2%) or fat free skim milk |
|
Ice Cream |
Sorbet, sherbet, low-fat or fat-frozen yogurt |
|
Whipping cream |
Imitation whipping cream |
|
Sour Cream |
Plain low-fat yogurt |
|
Cream cheese |
Neufchatel or "light" cream cheese |
|
Cheese (cheddar, swiss, jack) |
Fat free cheese |
|
American Cheese |
Fat free American cheese |
|
Regular (4% Cottage cheese |
Low fat (1%) or reduced fat (2%) cottage cheese |
|
Whole Milk Mozzarella Cheese |
Part-skim milk, low moisture mozzarella cheese |
|
Whole Milk Ricotta Cheese |
Part-skim milk ricotta cheese |
|
Coffee cream (Liquid, powder) |
Fat free dry milk powder |
Baked Goods
|
Highly Fatty Food |
Lower calorie, fatty alternatives |
|
Croissants, brioches |
Hard French rolls or soft brown serve rolls |
|
Donuts, sweet rolls, muffins or pastries |
English Muffins, bagels, reduced fat or fat free muffins or scones |
|
Party crackers |
Low fat crackers, saltine or soda crackers (choose least in sodium) |
|
Cake (Pound, chocolate, yellow) |
Cake (Angel food, white , gingerbread) |
|
Cookies |
Reduced fat or fat free cookies |
Meat, Fish and Poultry
|
Highly Fatty Food |
Lower calorie, fatty alternatives |
|
Coldcuts or lunch meats (bologna, salami and liverwurst) |
Low fat coldcuts |
|
Hot Dogs (Regular) |
Lower fat hot dogs |
|
Bacon or Sausage |
Canadian bacon or lean ham |
|
Regular ground Beef |
Extra lean ground beef such as ground round or ground turkey |
|
Chicken or turkey with skin, duck or goose |
Chicken or turkey without skin |
|
Oil packed tuna |
Water packed tuna (rinse to reduce sodium content) |
|
Beef (chuck, rib, basket) |
Beef (round, loin) trimmed of external fat |
|
Pork (spareribs, untrimmed loin) |
Pork tenderloin or trimmed, lean smoked ham |
|
Frozen braided fish or fried homemade fish |
Fish or shellfish, unbreaded (fresh, froze, canned in water) |
|
Whole egg |
Egg whites or egg substitutes |
|
Chorizo sausage |
Turkey sausages or vegetarian sausages |
From the Web
