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Low Fat Diet Nutrition Education Material

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Low Fat Diet Nutrition Education Material My Nutrition Low fat diet What is dietary fat? • Use low fat cooking methods like Fat is a major source of fuel for the body. grilling, poaching or baking instead of It provides our body with important frying. vitamins and essential fatty acids. Fat is • Trim visible fat from meat, remove usually important as part of a general chicken skin and avoid high fat healthy diet. processed meats like salami, sausages or deli meats. Why start a low fat diet? • Use oil and butter sparingly – try a Your doctor may recommend a low fat cooking oil spray instead. diet if you are having trouble digesting or • Choose low fat dairy options. absorbing fat or have gallstones or • Limit high fat takeaway foods. pancreatitis. You can reduce the amount of fat you eat by avoiding high fat foods If you are losing weight without trying and choosing lower fat options. It is still when following a low fat diet, have more important to enjoy a wide variety of low fat, high protein high energy foods nutritious foods from each of the food and drinks such as: groups. • Skim milk with extra skim milk powder • Baked beans, canned tuna (no oil) Which foods are high in fat? • More lean meat or chicken (e.g. • Butter, margarine, cream and oils chicken breast, lean mince) • Fried foods and fatty meats • Bread or crumpet with honey or jam • Pastries, cakes, pies and chocolate • Low fat yoghurt, custard, ice-cream, soy milk, sorbet How do I reduce my fat intake? • Fruit juice, cordial, soft drinks, lollies • Include plenty of fresh fruit, vegetables and legumes as most of If weight loss continues, please these foods are fat free. contact your dietitian. This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: May 2019 Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: May 2021 FOOD GROUP Lower fat - INCLUDE High fat - AVOID Bread, cereals, • Breakfast cereals • Toasted cereals or muesli rice, pasta, • Plain breads including white, • Cereals containing coconut, noodles wholemeal, wholegrain, rye seeds or nuts • Fruit loaf • Turkish or focaccia bread • Plain boiled pasta, low fat noodles • Croissants, donuts, muffins, and rice pastries, cakes, muesli bars, • Plain sweet biscuits or low fat chocolate or cream biscuits savoury crackers e.g. Arrowroot, • Fried rice, instant noodles Wheatmeal, Ryvita or Premium • Pasta dishes with cream or cheese sauces Fruit • All fresh, frozen or tinned fruit • Avocado, olives, coconut or except those listed coconut milk/cream Vegetables • All vegetables (steamed, raw, • Vegetables cooked in fat e.g. boiled or baked without fat) chips • Salads with creamy or oily dressing Milk, yoghurt, • Skim milk or reduced fat milk • Full cream milk or regular soy milk cheese and (fresh, powdered or long life) • Fresh cream or sour cream alternatives • Low fat soy milk • Evaporated or condensed milk • Low fat evaporated milk • Full cream yoghurt, ice-cream or • Low fat yoghurt, ice-cream or custard custard • Cream cheese or cheese spread • Low fat ricotta or cottageMy cheese • Full fat cheeses • Small amounts of reduced Myfat cheese Nutrition Nutrition Meat, fish, • Lean meat with all visible fat • Full cream milk or regular soy milk poultry, eggs, trimmed • Fresh cream or sour cream legumes and • Chicken with no skin • Fatty meats e.g. sausages, meat • Lean mince salami, bacon, luncheon substitutes • Limit 1 egg per day (poached, • Fried chicken, chicken nuggets or boiled or scrambled, no added fat) chicken kiev • Lean sandwich meats (chicken, • Crumbed or battered fish turkey or ham) • Tinned fish in oil • Fish & seafood cooked by low fat • Fried eggs method (grill, poach or bake) • Nuts • Tinned fish in brine or spring water, 98% fat free flavoured tuna or salmon • Legumes e.g. baked beans, chick peas, lentils • Tofu – not fried Fats • Limit extra fat to a total of 1 • Butter, margarine, cooking oils, tablespoon per day (includes mayonnaise, copha, ghee, lard butter, margarine, cooking oils, and oily/creamy salad dressings mayonnaise, copha, ghee, lard • and oily/creamy salad dressings) This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: www.health.qld.gov.au/global/disclaimer Reviewed: May 2019 Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: May 2021 FOOD GROUP Lower fat - INCLUDE High fat - AVOID Drinks, snacks • Water • Milo, drinking chocolate, full fat and extras • Coffee and tea made with low fat flavoured milk milk • Chocolate, caramels, fudge • Low fat flavoured milk • Hot chips, potato crisps, corn • Juices, soft drinks, cordials, chips, nuts or buttered popcorn mineral water, beer, wine, spirits • Pastries • Boiled lollies, jelly beans, • Dips marshmallows, chewing gum, • Peanut butter, Nutella Minties, snakes, toffee, plain • Coconut milk or cream liquorice • Sauces made with oil, cream or • Jams, marmalades, honey cheese e.g. satay sauce, pesto • Unbuttered popcorn • Deep fried and takeaway foods • Tomato sauce, BBQ sauce, mint such as pizza, spring rolls and sauce, cranberry sauce, soy hamburgers sauce, sweet chilli sauce, tomato salsa, relish, low fat gravy My Things I can do to reduce my fat intake: My Nutrition Nutrition 1. 2. 3. 4. For further information contact your dietitian or nutritionist: _____________________ This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: www.health.qld.gov.au/global/disclaimer Reviewed: May 2019 Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: May 2021 .
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