Non-Fatty Foods
Fats are necessary in our diets because they provide energy, absorb certain vitamins, and supply critical fatty acids that our bodies cannot generate. However, not all fats are created equally. A high diet of saturated and trans fats can raise blood cholesterol levels, increasing the risk of heart disease and stroke.
Low-fat foods can help you lose weight, lower your risk of heart disease, and give your body the nutrition it needs to function properly. They can also help you manage your cholesterol or simply maintain a healthy diet.
The Low-Fat Pantry Staples
Stock up on these low-fat ingredients that don’t skimp on taste or nutrition to make your home a health haven.
Fruits and Vegetables
Fruits and vegetables are high in vitamins, minerals, fibre, and antioxidants but low in fat. They are flexible ingredients that can be consumed raw, steamed, roasted, or combined in smoothies. Leafy greens, berries, citrus fruits, and cruciferous vegetables like broccoli and cauliflower should be prominent in your diet.
Whole Grains
Whole grains are full of fibre and nutrients that can help you feel full and keep your digestive system healthy. Whole-wheat pasta, brown rice, quinoa, barley, and oats are better for you than processed grains because they have less fat and more complex carbs.
Lean Proteins
To restore your muscles, keep your immune system healthy, and grow as a whole, you need protein. Low-fat proteins can be found in chicken (without the skin), fish (especially fatty fish like salmon and mackerel), beans, tofu, and low-fat dairy products. These proteins can help you feel full longer while keeping your fat level in check.
Legumes
Beans, lentils, and peas are great sources of protein, fibre, vitamins, and minerals that are low in fat. Because they’re so filling, they’re a great choice for people who are trying to watch their weight. They are healthy and tasty when added to salads, soups, and stews.
Nuts and Seeds
Nuts and seeds have more fat than some other foods on this list, but their fats are good for your heart. Choose small amounts to enjoy the crunch and health benefits without overeating fat. Flaxseeds, almonds, walnuts, and chia seeds are all great choices.
20 Non-Fatty Food
- Fruits (such as apples, berries, oranges, and watermelon)
- Vegetables (like broccoli, spinach, carrots, and bell peppers)
- Lean proteins (such as chicken breast, turkey, fish, tofu, and beans)
- Whole grains (like quinoa, brown rice, oats, and whole wheat bread)
- Low-fat or non-fat dairy products (such as skim milk, low-fat yoghurt, and cottage cheese)
- Legumes (such as lentils, chickpeas, and black beans)
- Egg whites
- Skinless poultry
- Seafood (like shrimp, salmon, and tilapia)
- Nuts and seeds (in moderation, as they contain healthy fats)
- Leafy greens (such as kale, lettuce, arugula, and Swiss chard)
- Herbs and spices (like basil, cilantro, parsley, and cinnamon)
- Non-starchy vegetables (such as cucumbers, zucchini, cauliflower, and asparagus)
- Whole fruits (including bananas, grapes, pineapple, and mango)
- Unsweetened almond milk or other plant-based milk alternatives
- Air-popped popcorn (without added butter or oil)
- Plain Greek yoghurt (low-fat or non-fat)
- Edamame (steamed or boiled soybeans)
- Seitan (wheat gluten, often used as a meat substitute)
- Cottage cheese (low-fat or non-fat)
Simple Tips for a Low-Fat Diet
- Read Labels: Read food labels carefully to pick foods with less fat, especially those that come in a package or are cooked.
- Cooking Techniques: You can cook healthy foods without adding fat by steaming, grilling, baking, or boiling them. Instead of butter or oil, use herbs and spices to add flavour to your food.
- Healthy Substitutions: Replace products that are high in fat with ones that are lower in fat. Instead of sour cream, use Greek yoghurt or applesauce in baked goods.
- Portion Control: It’s best to eat fats in balance, even healthy fats. Watch the serving amounts to make sure you don’t eat too much fat by accident.
Frequently Asked Questions
What is the Non-fatty food?
Non-fatty foods, also understood as low-fat or fat-free foods, are an important part of a healthy diet.
Are all non-fatty foods low in calories?
Not Important! Many non-fatty foods grow to be lower in calories compared to fatty foods.
Which fruits have no fat?
Strawberries, Apples, Kiwi fruit, Blackberries and Dragon fruit are fruits that are particularly low in fat
