Fat is essential and plays a useful role within our body. It gives energy, offers insulation from extreme temperatures and protection to vital organs, and help produce and regulate hormones. Dietary fat on the other hand, aids the transport and absorption of fat-soluble vitamins in the body.

Fats are essential to us, but we need to consume them in a limited amount. A diet low in fat is beneficial in reducing overall calorie intake which in turn helps in managing weight. Low fat diet also improves cholesterol and other blood lipid levels.

We considered a diet low-fat when its calories from fat is 30% or less. Foods like fruits, vegetables, whole grains beans, lentils, peas, seafood, and lean meat are generally low in fat.

Typically, a low-fat diet will involve reducing fat intake from foods such as bacon, sausages, cured meats, butter, eggs and cheese. But more than avoiding such foods, there are ways to make your meals low in fat. Take some tips below for your next meal preparations!

• Choose fish, chicken, and lean meats. You can trim visible fats in meat and remove the skin in poultry before cooking.
• Avoid deep fried foods, instead, try to bake, broil, boil, or roast poultry, fish, and lean meats.
• In shallow frying, measure oil with a teaspoon to control the amount you use or use an oil spray rather than pouring. Better to use non-stick fry pan or wok. You may also add a little water or stock when needed to keep the pan moist.
• Poach or boil egg instead of frying.
• Steam or blanch your vegetables. Sprinkle lemon juice, herbs, and spices on cooked vegetables instead of using cheese, butter, or cream-based sauces.
• Use herbs and spices or no-oil marinades to flavor your foods.
• Compare food labels and choose foods that are lower in fat. Same goes with the dairy, get those low-fat or reduced-fat milk, yoghurt, and other dairy products.

And…if you may ask, how about when eating out? How can we choose a low-fat meal? That’s easy! From the tips above, choose broiled, roasted, or baked fish or chicken in the menu, and avoid those fried or sautéed foods, casseroles, and foods with heavy sauces or gravies. You can also ask to cook your food in less fat or without added butter or margarine. For beverages, skip those with whole milk and cream on top. And for desserts, take fresh fruits and sherbets instead of ice cream, cake, or pie.

With a little planning, twists, exploration on cooking methods and intelligent choices on your usual foods, you can make low-fat meal choices at home or even when eating out!

Written by: NO II Bianca Louise Veronica M. Estrella

References:

Australian Government – National Health and Medical Research Council. (2015). Low Fat Cooking Techniques. Retrieved from: https://www.eatforhealth.gov.au/eating-well/tips-eating-well/low-fat-cooking-techniques

Bhandari, P. and Sapra, A. (2021). National Center for Biotechnology Information: Low Fat Diet. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK553097/

Callahan, et. al. (n.d.). Nutrition: Science and Everyday Application. Retrieved from:  https://openoregon.pressbooks.pub/nutritionscience/chapter/5a-function-of-fats/

Diabetes.co.uk. (2019). Low Fat Diet. Retrieved from: https://www.diabetes.co.uk/diet/low-fat-diet.html

University of California San Francisco. (n.d.). Guidelines for a Low Cholesterol, Low Saturated Fat Diet. Retrieved from: https://www.ucsfhealth.org/education/guidelines-for-a-low-cholesterol-low-saturated-fat-diet

WebMD. (2021). Low-Fat Diets for Weight Loss. Retrieved from: https://www.webmd.com/women/reducing-dietary-fat