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 © Hamilton Health Sciences, 2011 PD 7608 – 06/2016 dpc/pted/LowFatDiet-trh.doc dt/June 23, 2016 ____________________________________________________________________________ 2 11 Low fat diet Low fat diet 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 __________________________________________________________________________________ ________________________________________________________________________________ 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 __________________________________________________________________________________ ________________________________________________________________________________ 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% __________________________________________________________________________________ ________________________________________________________________________________ 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.