Choose simply prepared foods such as broiled, roasted, or baked fish or chicken. Avoid fried or sautéed foods, casseroles, and foods with heavy sauces or gravies. Ask that your food be cooked without added butter, margarine, gravy, or sauce. If you're ordering salad, ask for low-fat dressing on the side.
SHELLFISH Clams, lobster, scallops, shrimp are low in fat. (NO BUTTER – try lemon for seasoning). GRAINS Puffed wheat and rice cereals with no additional ingredients contain no fat. Rice noodles are another fat-free option that may be added to Asian soups and salads. Enjoy air-popped popcorn as a fat-free snack.
White-fleshed fish and skinless white meat poultry are among the leanest animal proteins. However, you can also find lean red meat by looking for the words “loin” and “round.”
Weight Loss Diet Tips: Rice is low in fat and is an easily digestible, gluten-free grain that offers a number of B vitamins as well. In order to lose weight, you must create a calorie deficit by eating fewer calories than you are able to burn on a daily basis.
Fresh, chopped vegetables tossed with cooked egg whites and wrapped in a butterhead lettuce leaf is a delicious, fat-free breakfast. The lettuce leaf eliminates the need for tortillas, which are rarely fat-free. Use any type of veggies you enjoy to make your filling.
Pasta is a fat-free, low sodium food that can fit right in with a weight loss or management plan. One cup of cooked pasta contains just 200 calories, in addition to valuable vitamins and minerals.
Bread is high in calories and carbs but low in protein, fat, fiber and many vitamins and minerals.
Potatoes are also fat-free, gluten-free, plant-based, affordable, and a quality carbohydrate. They are cholesterol-free and sodium-free, with only 110 calories per 5.3oz serving. Based on the 2020-2025 Dietary Guidelines for Americans (DGAs), potatoes can help Americans of all ages follow a healthy eating pattern.
Source Of. One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.
Egg yolks contain some fat, but the white hardly contains any. One average egg (58g) contains around 4.6g fat, which is about a teaspoon. Only a quarter of this is saturated fat, the type that raises cholesterol levels in the body.
Bread. There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Bottom line: Although cheese is high in saturated fat and sodium, it is also rich in calcium and protein, and some fermented types contain probiotics. One can enjoy a modest amount of cheese as part of a healthful diet, but how it is eaten is key.
Though potatoes may be thought of as a fattening food, a medium, unsalted plain baked potato with skin has only 160 calories and is naturally fat- and cholesterol-free. Each potato also packs about 4 grams of fiber and 4 grams of protein, which keeps us feeling full.
For lower calorie and carbohydrate content, rice comes out top. But if protein and fibre is your aim, pasta wins over rice. That said, both can play a part in a healthy diet - and as the nutritional differences are quite small, it often comes down to which you would prefer.
Whether you should choose rice or bread depends on your nutritional goals, as rice provides more vitamins and minerals but bread is lower in calories and carbohydrates. Whichever you choose, opt for the whole-grain version for the best health results.
Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese. Unsure about serving size?