Examples of Low Fat Foods

Example of Low Fat Foods

Low Fat Foods - Breakfast:

• Non-fat cereal with skim milk and fruit.
  
• Toast with Jelly - (no butter, no margarine).
  
• Bagel with Jelly/fat free cream cheese - (no butter, no margarine).
  
• Egg substitute French Toast (no butter).
  
• Egg substitute sandwiches (no mayonnaise or no fat mayonnaise).
  
• Egg substitute omelets (vegetable, no cheese or no fat cheese).
  
• No Meats, butter, cheeses or egg yolks.
  
• Even no fat restaurant breakfasts are cooked with butter or oil.
  

Low Fat Foods - Lunch:

• Turkey sandwich:
  
  
  • 1 slice of 97% fat free turkey
    
  • 1 slice of fat free cheese
    
  • mustard, lettuce, tomato
    
    
• No chips (fat free chips), potato/macaroni salad or anything with real mayonnaise
  
• Fat free, no salt pretzels.
  
• Salad (No croutons, cheese, olives, oil, dressing, eggs, chickpeas).
  
• Use fat free dressing sparingly and on the side.
  
• You can include water packed tuna, chicken (white meat), and turkey.
  
• Bread (no butter or margarine).
  

Low Fat Foods - Dinner:

• Turkey (less fat than chicken), whole sliced not pressed.
  
• Vegetables (steamed) cooked without butter.
  
• Potatoes (baked, no sour cream or butter - try mustard or salsa).
  
• Bread (no butter or margarine).
  

Low Fat Foods - Desserts:

• Jell-O, Fresh Fruit, Fat free pudding snacks.
  
• Fat free cookies and crackers.
  
• Angel Food Cake (NOT pound cake).
  
• Bread - Be careful of oil soaked bread like Italian restaurant bread sticks.
  
• Coffee/Tea - Use non-fat milk or none.
  
• Fat free is good but you still have to count calories.
  
• Use FAT FREE low calorie protein supplement if needed for weight training.

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Content Provided by International Fitness Association