Low Fat Diet Guidelines

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1 2014 Low Fat Diet Guidelines

2 Low Fat Diet Guidelines You may need a lower fat diet if you have trouble digesting fat. Symptoms include heartburn, burping, bloating or stomach pain after eating fatty foods or high fat meals. Use the following guide to help you make low fat food choices: Best choices: Vegetables and fruit All fresh, frozen, and canned fruits and vegetables (except those listed under foods to avoid) Fruit and vegetable juices Dried fruits Jams, jellies, and fruit spreads Tomato paste, tomato sauces Fruit or vegetables that were fried or prepared with butter, cheese, or cream sauces Vegetables canned in oil Avocados Olives Coconuts 1

3 Best choices: Grain products Breads with 2 grams or less of fat per serving Cereals such as oatmeal, Cream of Wheat, and dry cereals without nuts or coconut Melba toast, soda crackers, graham crackers, rye wafers Pasta made without egg yolks Rice (except fried rice) Pretzels, low fat microwave popcorn Breads with more than 2 grams of fat per serving Muffins, scones, doughnuts, tea biscuits, cheese bread Pancakes, waffles Cereal with nuts or coconut Egg noodles, ramen noodles Breads with nuts, seeds or cheese 2

4 Best choices: Milk and alternatives Skim or 1% milk, low fat soy or rice milk Low fat or fat-free yogurt, frozen yogurt, cottage cheese, buttermilk and evaporated milk (no more than 1% MF) Low fat cream cheese and sour cream with less than 1% MF, low fat cheese with less than 20% MF (in small amounts) Meat and alternatives Chicken and turkey (without skin), fish Lean cuts of beef such as lean ground beef with no visible fat Egg whites, low fat egg substitutes, whole eggs (limit to one whole egg per day) Beans or legumes, dried or canned without fat Nut butters; see Tip # 3 on page 5. 3 Whole or 2% milk Regular soy milk Regular yogurt, ice cream, sour cream, cottage cheese and cream cheese with 2% MF or more Regular and full fat cheese products with 20% MF or more Whipping cream, half and half High fat meats such as regular or medium ground meats, duck, ribs, bacon, sausage, deli meats Organ meats Corned beef Fish canned in oil Beans or legumes canned with fat, such as pork and beans

5 Best choices: Fats and oils Spray oils such as salad spritzers Fat-free salad dressings Other Soups (made from broth with less than 2 grams of fat per serving) Angel food cake Jell-O Popsicles Sherbet Ketchup, mustard, relish, pickles Vinegars, spices Butter, margarine, oil, lard, shortening (see Tip #3 on page 5.) Regular salad dressings Sauces and gravies Soups made with cream or whole milk Candies with butter, coconut, chocolate, cream, caramel Potato chips, Cheezies Cakes, cookies, pies Rich desserts If you have any questions, please ask. We are here to help you. 4

6 Tips: 1. Try 5 or 6 small meals or snacks each day instead of 3 large meals. Do not eat too much at one time. 2. Read food labels to help choose low fat foods: Choose foods labeled low fat or fat-free Avoid foods with more than 5% Daily Value (DV) for total fat, or 3 grams of fat per serving 3. Limit fats and oils to 3 servings per day. Try to choose healthier fats such as non-hydrogenated margarine or vegetable oils, instead of butter. One serving could be: 1 tsp oil, butter, or margarine 1 Tbsp low fat cream cheese 1 Tbsp low fat sour cream 1 ounce (30 g) low fat cheese 2 tsp peanut butter 4. Use low fat cooking methods such as baking, roasting, broiling, poaching, and steaming. Do not eat fried foods. 5. Eat smaller portions of meat, fish, and poultry. 2 ½ ounces (75 grams) is one serving. This is about the size of a deck of cards. Choose chicken and fish more often than red meat (such as beef, pork). 6. Enjoy a variety of foods from all 4 food groups by following Eating Well with Canada s Food Guide (www.healthcanada.gc.ca/foodguide). 5

7 Notes: Looking for more health information? Contact your local public library for books, videos, magazine articles, and online health information. For a list of public libraries in Nova Scotia go to Capital Health promotes a smoke-free and scent-free environment. Please do not use perfumed products. Thank you! Capital Health, Nova Scotia Prepared by: Food and Nutrition Services Designed by: Capital Health Library Services, Patient Education Team Printed by: Dalhousie University Print Centre The information in this brochure is provided for informational and educational purposes only. The information is not intended to be and does not constitute healthcare or medical advice. If you have any questions, please ask your healthcare provider. LC Revised May 2014 The information in this pamphlet is to be updated every 3 years.

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