We all have different calorie needs based on our gender, age, and activity level. Health conditions can play a role too, including if you need to lose weight. Choose products that list whole grains as the first ingredient. For example, whole grain breads or whole-wheat flour. Whole grains are low in fat and high in fiber. They also contain complex carbohydrates carbs , which help you feel full longer and prevent overeating.
They do not have the same nutrients. Hot and cold cereals usually are low in fat. However, instant cereals with cream may contain high-fat oils or butterfat. Granola cereals also may have high-fat oils and extra sugars. Look for low-sugar options instead. Try not to eat rich sweets, such as doughnuts, rolls, and muffins.
Lighter options, such as angel food cake, can satisfy your sweet tooth without adding fat to your diet. Fruits and vegetables naturally are low in fat. They provide flavor and variety to your diet.
They also contain necessary fiber, vitamins, and minerals. Try not to add unneeded fats to vegetables and fruits. This means avoiding margarine, butter, mayonnaise, and sour cream. You can use yogurt, healthy oils, or herbs to season instead.
Select low-fat, lean cuts of meat. Trim off the outside fat before cooking it. Trim any inside, separable fat before eating it. Use herbs, spices, and low-sodium marinades to season meat. Baking, broiling, grilling, and roasting are the healthiest ways to prepare these meats. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or cooking spray instead of butter or margarine.
Avoid serving your protein with high-fat sauces and gravies. Chicken breasts are a good choice because they are low fat and high in protein. Skinless poultry can be pan broiled or stir fried. Most seafood is high in healthy polyunsaturated fats. Healthy omega-3 fatty acids also are found in some fish, such as salmon and cold-water trout. If good-quality fresh fish isn't available, buy frozen fish. To prepare fish, you should poach, steam, bake, broil, or grill it.
Choose low-fat, skim, or nondairy milk, such as soy, rice, or almond milk. Try low-fat or part-skim cheeses and other dairy products, or choose smaller portions of foods high in saturated fat. Yogurt can replace sour cream in many recipes. It is important to pick yogurt without added sugar. Try mixing yogurt with fruit for dessert. Sorbet and frozen yogurt are lower in fat than ice cream.
Although high-fat foods are higher in calories, they can help you feel satisfied with eating less. Don't be afraid to have fats in your diet, but try to limit saturated and trans fats. You need saturated and unsaturated fats in your diet, but most Americans get too much saturated fat. Heart disease, diabetes, some cancers, and arthritis have been linked to diets high in saturated fat, particularly saturated fats from animal products.
It is important that you stay hydrated. However, drinks that contain sugar are not healthy. This includes fruit juices, soda, sports and energy drinks, sweetened or flavored milk, and sweet tea.
Artificial sweeteners may also be bad for your health. Drink mostly water or other unsweetened drinks. Don't drink too much alcohol. Women should have no more than one drink per day. Men should have no more than two drinks per day. Already a member or subscriber? Log in. Interested in AAFP membership? Learn more. This handout is provided to you by your family doctor and the American Academy of Family Physicians.
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
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