Low Fat Diet

Low fat diet

• Low fat meal ideas Breakfast

• Include cereals such as Rice Krispies®, Corn Flakes®, Corn Pops® or Special K® with skim milk, 1% milk or fat free soy milk. • Top your cereal with fresh fruit. • Add jam or jelly to toast or a bagel. • Cut up fruit and mix in fat free or 1% yogurt. • Make an egg white omelette – use a non-stick pan and beat liquid egg whites with fat free ham and minced vegetables such as tomatoes, peppers or mushrooms. • Use a blender to make a smoothie: 1 cup frozen or fresh fruit 1/2 cup fat free or 1% yogurt or sorbet 1/2 cup skim milk, 1 % milk, fat free soy milk or juice Low fat diet • Drink skim milk, 1% milk, fat free chocolate milk, fat free soy milk or fruit juice.

Lunch • Make a deli sandwich – use fat free luncheon meat, bagel or bread, What is a low fat diet? vegetables (lettuce, tomatoes or cucumbers) and condiments like fat free mayonnaise, fat free mustard, salt and pepper. A low fat diet has limited amounts of fat. It includes: • Make a salad with a fat free dressing – use ½ cup of beans or chickpeas • most fruits • pasta with your favourite vegetables (lettuce, spinach, peppers, tomatoes). Add fresh berries or dried fruits for more variety. • vegetables • rice • Drink skim milk, 1% milk, fat free chocolate milk, fat free soy milk or fruit juice. • lean meats • cereals • fish • low fat dairy products Supper • poultry • Add 4 oz of cooked chicken breast in tomato sauce over I cup cooked macaroni. Serve with 2 cups steamed broccoli and carrots with 1 tsp low fat margarine. • Boil or bake a potato or yam. Add fat free sour cream and green onions A low fat diet may be needed if you have problems digesting and on top. absorbing fats, or for these conditions: • Cut up fruit and mix in fat free or 1% yogurt. • Get extra protein with egg whites, fat free luncheon meats or beans. • pancreatitis • Drink skim milk, 1% milk, fat free chocolate milk, fat free soy milk or fruit juice. • gall bladder disease Snack • Spread 1 Laughing Cow Light Cheese triangle over 10 rice crackers

Meat, Fish, Poultry and Meat Alternatives How to choose foods lower in fat Choices with less than 5 grams of fat per 3 ounce serving Brand Item Serving Size Food Group Say yes to Say no to Schneider’s Fat free Deli Meats 3 slices Fruits • Fresh, frozen or canned • Coconut • Hickory Smoked Ham fruit • Smoked Chicken Breast Vegetables • Fresh, frozen or canned • Avocado • Chicken Breast vegetables (without • Olives • Cooked Ham added fat) • Smoked Ham • Vegetables with • Turkey Breast added fats • Smoked Turkey Breast Grain Products • Whole grain breads, • Tea biscuits, doughnuts, • Peppercorn Turkey Breast crackers such as rice pancakes, waffles, sweet Low in fat Bologna 2 slices = crackers with less than rolls, crackers, cornbread 1 gram fat 1 gram of fat per serving • Cereals with nuts Ziggy’s Extra lean black forest ham 2 slices = • Cereals such as oatmeal, or coconut Extra lean chicken breast 1 gram fat Cream of Wheat or dry Extra lean turkey breast • Ramen noodles, cereals egg noodles Extra lean cooked ham 2 slices = • Rice (white or brown), Smoked Ham (Honey and Maple) 1.5 gram fat • Breads, crackers, cereals barley and other whole Pillers Turkey Breast 2 slices = or popcorn with 1 gram or grains; low fat microwave 0.5 gram fat more of fat per serving popcorn (less than 1 gram Black Forest Ham 2 slices = fat per serving) Chicken Breast 1 gram fat Maple Leaf Natural Selections: 4 slices = • Spaghetti, macaroni and 1 gram fat other noodles without egg • Uncured Baked Ham yolks • Smoked Uncured Black Forest Ham • Oven Roast Chicken Breast Milk and • Skim or 1% milk, low fat • Homogenized or 2% milk

Alternatives soy milk, rice milk • Regular soy milk • Low fat yogurt, frozen • Regular yogurt, ice yogurt, sour cream, cream, buttermilk, cottage cheese, buttermilk, evaporated milk, sour evaporated milk (0 to 1% cream, cottage cheese milk fat or MF) with 2% MF or more • Low fat cheese products • Regular and full fat with less than 20% MF in cheese products with small amounts 20% MF or more

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10 3 Low fat diet Low fat diet

Milk and Alternatives Choices with 2 grams of fat or less per serving Brand Item Serving Size Food Group Say yes to Say no to Yogurt (continued) Yoplait Source 0% 1 container (100 g) Meat, fish, • Chicken without skin, • High fat meats, organ Yoptimal Stirred 0% MF poultry, and cooked using low fat meats, corned beef with meat Tubes 1 container (60 g) methods, fish visible fat such as. regular alternatives or medium ground meats, Creamy Stirred • Lean cuts of beef such as ribs, bacon, sausage, Creamy Tropical lean ground beef, veal, regular deli meats Danone Fat Free Activia 1 container (100 g) lamb (with no visible fat) • Fish canned in oil Silouhette 0+ • Egg whites or low fat egg Satisfaction 1 container (120 g) substitutes • Whole eggs, egg yolks Danacol 1 container (80 mL) • Beans or legumes, canned • Peanut or other nut Danino 1 container (60 g) with no fat butters Coolision Liberte 0% MF Greek 1 container (175 g) • Low fat deli meats • Nuts and seeds Frozen yogurt and ice cream • Beans or legumes, Skinny Cow Sundae Cup 1 cup canned with fat such as • Chocolate Chip Cookie Dough pork and beans • Strawberry Cheese Cake Fats and Oils • Spray oils • Butter, margarine, oil, • Chocolate lard, shortening, salad • Fat free salad dressings • Vanilla dressings Mini Fudge Bars 1 Bar • Sauces and gravies Mini Caramel Bars Mini Vanilla Bars Other foods • Soups (broths with • Soups made with 2% or Chapman’s Yogurt Plus – Vanilla Bean ½ cup 2 grams of fat or less homogenized milk or Sorbet ½ cup per serving) cream No-sugar Water Ice: Li’L Lolly 1 Lolly • Sugars • Candies with butter, coconut, chocolate, • Candies cream, caramel • Beverages with no fat, such as juices

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4 9 Low fat diet Low fat diet

Grain Products Nutrition Facts table Choices with 1 gram of fat or less per serving Brand Item Serving Size This is the best place to see how much fat is in a food product. Crackers The Nutrition Facts table is usually found on the side of a package. Rice Crisps Natural 10 crackers You must look at the serving size. This will tell you how much fat is in Sweet Chili one serving. Cheese Unsalted Rice Thins Original 10 crackers Almond Granola Rice Krispies Multi-grain

Nutrition Facts Amount of food Nutrition Facts Per ⅔ C (55 g) in one serving. Per 1 ¼ C (33 g) Amount % Daily Value The amount most Amount % Daily Value Milk and Alternatives Calories 260 often eaten. Calories 130 Choices with 2 grams of fat or less per serving Fat 10 g 15 % This may or Fat 0 g 0 % Brand Item Serving Size Saturated 1 g may not be the Saturated 0 g Cheese Trans 0 g 11 % serving size you Trans 0 g 0 % Kraft Singles Fat Free Cheese Slices 1 slice Cholesterol 0 mg would have. Cholesterol 0 mg • Plain Sodium 25 mg 1 % Sodium 190 mg 1 % • Mozzarella Carbohydrate 35 g 12 % Carbohydrate 35 g 29 % • Swiss Fibre 6 g 24 % Amount of fat in Fibre 1 g 1 % one serving. Laughing Cow Laughing Cow Light 1 triangle Sugar 10 g Sugar 4 g Boursin Boursin Light 1 tablespoon Protein 7 g Protein 2 g Vitamin A 0 % Vitamin A 25 % Allegro 4% Cheese 1” cube (30 grams) Vitamin C 0 % Vitamin C 25 % Light Cream Cheese Spread 1 tablespoon Calcium 6 % Calcium 0 % Baby Bel Baby Bel Mini’s Light ½ circle Iron 10 % Iron 50 % Cottage Cheese Nordica Fat Free Cottage Cheese ½ cup Sealtest Fat Free Cottage Cheese ½ cup Cream Cheese Of these 2 products, Rice Krispies has less fat per serving. Rice Krispies Kraft Philadelphia 95% fat free cream cheese 1 tablespoon is the better choice to make if you have problems digesting and Yogurt absorbing fats. Astro Original 1 container (100 g) Original Organic BioBest Probiotic BioBest Antioxidant BioBest Calcium ZerO%

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8 5 Low fat diet Low fat diet

Grain Products Choices with 1 gram of fat or less per serving Making your way through the grocery store Brand Item Serving Size Cereals (continued) You will see nutrition claims on food packages. Choose foods that Kellogg’s Crispix 1 Cup have the claims, “Fat Free”, “0 Fat”, “Zero Fat” or “No Fat” most often. Rice Krispies Foods labeled with the claim “low fat” have 3 grams or less of fat per serving. Rice Krispies Vanilla Flavour This may or may not be okay for you. Always check the packages for the Corn Pops Nutrition Facts Table to see how much fat is in each serving. Corn Flakes Special K (Original) Special K Blueberry Special K Red Berries The chart on pages 6 to 11 shows you products at the Froot Loops ¾ Cup grocery store that you can have on a low fat diet. Frosted Flakes Special K Vanilla Almond

Special K Oats and Honey Raisin Bran 1 Cup All- Bran Flakes All-Bran Buds ⅓ Cup All-Bran Original ½ Cup Tips to help you limit your intake of fat Mini-Wheats Little Bites (Original) 51 biscuits Mini-Wheats Original Frosted 21 biscuits Spread the fat evenly throughout the day. Larger amounts at one time Mini-Wheats Strawberry 27 biscuits could make you feel uncomfortable. Having smaller meals and snacks is Mini-Wheats Brown Sugar 20 biscuits one way you can spread the fat throughout your day. It is important for Mini-Wheats Blueberry 25 biscuits you to watch your fat intake closely and make changes when needed Mini-Wheats Cinnamon Streusal 23 biscuits such as if you do not feel well. Mini-Wheats Maple 27 biscuits Nature’s Path Heritage Heirloom Whole Grains ¾ Cup Synergy: 8 Ancient Grains Honey’D Corn Flakes Fruit Juice Sweetened Cornflakes Sunrise Crunchy Vanilla ⅔ Cup Sunrise Crunchy Maple Kashi Organic Flakes and Berry 1 Cup

Go Lean 1 Cup 7 Whole Grain Puffed 7 Whole Grain Honey Puffed Organic Cinnamon Harvest Organic Bite Size Whole Wheat

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6 7 Low fat diet Low fat diet

Grain Products Grain Products Choices with 1 gram of fat or less per serving Choices with 1 gram of fat or less per serving Brand Item Serving Size Brand Item Serving Size Breads Breads (continued) ACE Bakery Breads White baguette 1 slice Old Mill Bagels Whole wheat ½ bagel Country wheat Poppy seed Ciabatta lunga Plain White demi-baguette Blueberry Country coule Sesame seed Organic white bread Cinnamon raisin Organic white oval Wonder White (enriched) english muffin 1 muffin Ciabatta Whole wheat english muffin Rustic italian oval Wonder Thin: sandwich thin 2 slices Sundried tomato petit pain Simply Free bread 1 slice Calabrese oval Invisibles bread Roasted onion petit pain Enriched white bread Cranberry raisin flax Cereals Cranberry raisin focaccia Post Sugar Crisp 1 cup Haddad Bakery Pita White 1 pita Shreddies (Original) 100% whole wheat Alpha-bits High protein ½ pita Shreddies (Honey) ¾ cup Pita Gourmet Whole wheat 1 pita Shredded Wheat + Bran ⅔ cup Pita Break Mini Pita Regular 1 pita Shredded Wheat, Spoon Size Pocket Garlic Original Shredded Wheat 2 biscuits Weight Watcher’s 100% whole wheat sandwich rolls 1 roll Honeycomb 1¼ cup 100% whole wheat pita ½ pita General Mills French Toast Crunch ¾ cup Whole wheat bread 2 slices Golden Grahams White bread Lucky Charms 100% whole grain flat rolls 1 roll Banana Nut Cheerios 100% whole wheat english muffin 1 muffin Honey Nut Cheerios 100% whole wheat bagel ½ bagel Fibre 1 Original ½ cup Dempster’s Body Wise bread 2 slices Multi-grain bread 1 slice Wheat and oats bread Smart white White bread 100% whole wheat

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6 7 Low fat diet Low fat diet

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8 5 Low fat diet Low fat diet

Go Lean 1 Cup 7 Whole Grain Puffed 7 Whole Grain Honey Puffed Organic Cinnamon Harvest Organic Bite Size Whole Wheat

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4 9 Low fat diet Low fat diet

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10 3 Low fat diet Low fat diet

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2 11 Low fat diet Low fat diet

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Low fat diet

• Low fat meal ideas Breakfast

Low fat diet Choices to make when away from the home

Snacking while out Many convenience food items such as chips, chocolate bars, ice cream and cookies are usually too high in fat, unless they are low in fat or fat free. One way to make sure you have the right snack while you are out is to grab an extra fruit on your way out of the house. Below are some tasty snacks to try at home:

• ¾ cup low fat or non-fat yogurt with 1 cup berries. • 3 to 4 slices fat free cheese with apple slices. • ½ bagel with 1 slice low fat or fat free melted cheese and 2 apple slices. • Homemade potato chips. To make them, thinly slice 1 potato and mix with a drop of olive oil, salt and paprika. Bake at 350oF for 8 to 10 minutes. • Oatmeal with ¼ cup skim milk, honey and cinnamon. • Slice of toast with fat free cottage cheese and cinnamon. • Fat free yogurt and fruit smoothie.

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Low fat diet – Choices to make when away from the home

Restaurant dining It is still possible to enjoy a meal out by keeping these tips in mind:

 Ask that potatoes, rice, pasta and breads are served unbuttered or without oil.  Ask for dressings to be served on the side. Dip your fork in the dressing before your salad.  Look for nutrition information at restaurants or on their websites.

Menu Item Choose More Often Choose Less Often Appetizers and • Whole grain bread, pita • Bacon bits Side Dishes and pasta • Croutons • Steamed vegetables • Cheese • Brown rice • Mayonnaise-based items • Baked potatoes topped with • Croissants and biscuits salsa, broccoli, or low fat dressing Dressings for • Low fat or fat free salad • Shredded cheese Salads dressings • Creamy salad dressings Condiments for • Low fat cottage cheese • Butter Sandwiches • Fat free cream cheese • Mayonnaise • Salsa • Cream-based spreads • Mustard • Dressings • Pickles • Low fat dressings Entrees • Foods prepared using lower fat • Deep fried options techniques: grilled, broiled, • Cream-based soups baked, roasted, steamed or poached • Alfredo and cream sauces on pasta • Pizza with more vegetables, half the amount of cheese and lean • Breaded and crispy items protein choices such as chicken Desserts • Fresh fruit • Pies and cakes • Low fat yogurt or sorbets • Ice cream