Foods High in Fat and Low in Fat

The kind of fat in these foods is just as important as the amounts. For instance, avocados are a fruit, but they are high in fat. That fat, however, is monounsaturated and very good for you. There's a similar issue with fish. Fatty fish, like salmon, mackerel, and tuna, is high in fat: good fat.

You can also choose different foods within the groups. Chicken sausage is going to have more fat than chicken breasts. And whole grain breads are better for you than white bread or croissants.

Low-Fat Foods

Many foods are naturally low in fat or have no fat at all. By including more of these foods in your diet, you will automatically eat less fat without having to turn to fat alternatives or drastically reworking your diet. Naturally low-fat foods include

  • Fruits

  • Vegetables

  • Rice

  • Legumes

  • Fish

  • Chicken

  • Cereals

  • Breads

  • Whole grains

  • Spices and herbs

When you look at that list, you probably see many colors in your mind. That's another trick; assemble colorful recipes and a colorful plate to eat the most balanced diet and to naturally reduce fat intake. In fact, eating a varied diet is one of the best ways to automatically eat a lower-fat, healthier-fat diet.

High-Fat Foods

Some foods are naturally high in fat. You can still eat these foods, but do so in moderation. Even if a food is high in fat, if it's a fat that is good for you like the monounsaturated fat in avocados and nuts, you can enjoy it in your regular diet. High-fat foods include:

  • Red meat

  • Butter

  • Egg yolks

  • Cheese

  • Oils

  • Dairy foods

  • Nuts

  • Cookies, cakes, and pies

  • Ice cream

When you choose to eat high-fat foods, remember portion sizes. Most Americans don't understand what a portion is, and they usually eat two to three portions in one sitting. A portion of red meat is 3 ounces. A serving of ice cream is ½ cup. One serving of cheese is 1 ounce, about the size of a pair of dice. Learn these sizes and you'll automatically eat less fat.

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