Following a low-calorie diet, especially with non-fat foods, has shown to play a positive role in maintaining weight and controlling cholesterol. According to FDA, any item with the terms, such as ‘fat free’ or ‘no fat’ on its label offers not more than 0.5g of fat per serving. Although non-fat foods are essential for living a healthy life, not all non-fat foods are healthy. For example, the fat-free recipes of cookies and ice creams contain extra sugar and starches, which do not have major nutritional benefits but can be harmful for health. Even fat-free processed foods are rich in salt which is unhealthy. As per the Harvard School of Public Health, 80% of average salt intake comes from processed foods, and that extra sugar is present in most healthy processed products like canned beans. So, which of the non-fat foods are healthy?
Well, healthy non-fat foods are actually unprocessed and rich in nutrients such as fiber, minerals, and vitamins unlike unhealthy fat-free foods that may be processed and full of sugar. For example, fat-free dairy items are rich sources of protein and calcium. Non-fat foods typically offer fewer calories per serving. So, are you ready to make a healthy selection of nutrient-rich, non-fat foods?
Vegetables and Fruits
As per FDA, almost all vegetables and fruits are non-fat items although they contain a few traces of fat, which is negligible. These are oranges, cucumber, carrot, kiwi, grapefruit, broccoli, corn, cantaloupe, and cabbage. Raw lemon juice is among rare items to get a tested label of zero fat.
Lentils, peas, and dried beans cooked at home without any extra fats, sugar, or salt are really healthier than processed beans and fatty meats although the former has natural fat traces. How about making a traditional bean dish by adding carrots, tomatoes, herbs, celery, and thyme without adding any extra sugar or salt? Isn’t that tasty and healthy?
These foods are always listed as one of the healthy items to include to your diet for losing weight. Whole grains such as brown rice, oats, millet, barley, and quinoa are free of sugar, salt, and fat. So, you can reliably use them while cooking at home instead of using processed cereals or baked goods. How about cooking porridge of spices, whole grains, and no-sugar-added fruits such as apple and cherries? Spices such as mace and cardamom will add sweetness naturally without adding extra sugar. Instead of having those readymade baked goods that will have extra salt, sugar and fat, why not prepare a whole grain bread baked at home, which will need not even one tablespoon each of salt and sugar?
You may not believe, but you get sauces nowadays that have zero grams of fat. Such sauces come with one tablespoon of teriyaki sauce. So, why not use these sauces and retain the desired taste?
Nowadays, you also get fat-free versions of yogurt, cheese, and milk, which are as nutritious as the fat version. But the former ones are healthier because they are free of fats apart from containing protein and calcium for strengthening bones and building muscles.
Crystal loves to blog on weight loss tips. To know about her updates please visit her blog
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