Eating a diet low in fat has many health benefits. It can help you lose weight, lower cholesterol levels, and reduce your risk of heart disease and stroke. When cooking at home, there are many simple substitutions and preparation methods you can use to cut down on fat without sacrificing flavor.
Why choose low fat cooking?
Here are some of the top reasons for opting for low fat cooking:
- Weight loss – Fat contains over twice as many calories per gram as protein or carbs. Cutting back on fat can help create a calorie deficit needed for weight loss.
- Heart health – Saturated and trans fats can raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol. This increases your risk of heart disease and stroke.
- Diabetes prevention – Some studies link high fat diets to increased risk of developing type 2 diabetes. A low fat diet may help improve insulin sensitivity.
- Cancer prevention – High fat diets have been associated with certain types of cancers like breast and colorectal cancer. Limiting fat intake may help reduce cancer risk.
- Overall health – In addition to the benefits above, lower fat diets have been tied to reduced inflammation and lower blood pressure.
Tips for low fat cooking
When cooking low fat meals at home, there are many simple substitutions you can make to reduce the amount of fat without sacrificing taste or satisfaction:
Use lean proteins
- Choose lean cuts of beef and pork like top round, tenderloin, and loin chops.
- Remove skin from poultry before cooking.
- Use fish like cod, tilapia, tuna, salmon, or shellfish more often.
- Cook beans, lentils, eggs, or tofu in place of some meat.
Substitute with low fat dairy
- Use nonfat or low fat milk, yogurt, and cheese.
- Replace cream with evaporated skim milk.
Use healthy fats in moderation
- Saute foods in broth or water instead of oil.
- Use a small amount of healthy oil like olive or avocado oil.
- Flavor with acids like lemon juice, vinegar, or wine.
Increase fruits, vegetables, and whole grains
- Eat plenty of non-starchy veggies like broccoli, spinach, peppers, mushrooms.
- Snack on fruits high in fiber and nutrients.
- Choose 100% whole grain breads, pasta, brown rice, quinoa, barley.
Modify cooking techniques
- Bake, broil, grill, roast, poach, or steam foods instead of frying.
- Chill soups and stews overnight so you can skim off hardened fat before reheating.
- Blot pizza and fried foods with a paper towel to absorb excess grease.
Use low fat substitutions
- Applesauce or pureed fruit for oil in baking
- Plain Greek yogurt for sour cream
- Pureed beans or vegetables for some butter or oil
- Heart healthy marinades with vinegar, herbs, broth
Limit fat additions
- Ask for dressings and sauces on the side.
- Skip or limit butter, cream, and cheese toppings.
- Avoid fried appetizers, heavy sauces, and creamy salad dressings when dining out.
Low fat breakfast ideas
Starting your day with a lean, nutritious breakfast is a great way to keep your fat intake in check while fueling your body and mind. Here are some delicious low fat breakfast options:
Oatmeal
- Cook oats in water or skim milk instead of whole milk.
- Add fresh fruit, cinnamon, nuts, or seeds for extra flavor.
- Top with plain Greek yogurt rather than cream.
Egg white omelets or scrambles
- Use just the egg whites to cut down on fat and cholesterol.
- Fill with veggies like spinach, tomatoes, peppers, onions.
- Sprinkle with a small amount of reduced fat cheese.
- Cook in a nonstick pan lightly coated with cooking spray.
Whole grain toast
- Look for 100% whole wheat or other whole grain bread.
- Top with peanut butter, avocado, hummus, ricotta cheese.
- Swap butter for smashed, ripe avocado.
Greek yogurt parfaits
- Layer plain nonfat Greek yogurt with fresh berries and whole grain cereal or granola.
- Drizzle with a teaspoon of honey or sprinkle of cinnamon.
Fruit smoothies
- Blend Greek yogurt with milk and fresh or frozen fruit.
- Add greens like spinach or kale for extra nutrition.
- Use water or ice to thin to desired consistency.
Whole grain cereal
- Look for high fiber cereals like bran flakes, shredded wheat, or oat squares.
- Top with skim milk or milk alternatives like almond milk.
- Mix in fresh fruit or a sprinkling of nuts and seeds.
Low fat lunch ideas
Packing your own lunch is one of the easiest ways to control fat and calories at midday. These nutritious low fat lunch ideas will keep you satisfied.
Vegetable soup or chili
- Build soups around low fat ingredients like broth, beans, lentils, and lots of veggies.
- Chill overnight and skim off hardened fat before reheating.
- Top with plain Greek yogurt instead of sour cream.
Salads
- Base on leafy greens like spinach, arugula, kale, or romaine.
- Pile on chopped veggies like tomatoes, carrots, peppers, cucumbers.
- Add beans, lentils, or grilled chicken for protein.
- Dress with a splash of olive oil and vinegar.
Veggie wraps or sandwiches
- Fill whole grain tortillas or bread with veggies, hummus, avocado.
- Use mustard, salsa, or hummus instead of mayo-based spreads.
- Opt for lean deli meats like turkey, roast beef, or ham.
lettuce wrap tacos
- Swap fatty taco shells with lettuce leaves.
- Fill with ground turkey or beans, tomatoes, reduced fat cheese.
- Top with salsa, Greek yogurt, and seasonings.
Veggie pizza
- Choose thin, whole grain crust and pile on the veggies.
- Add some reduced fat cheese and fresh herbs.
- Blot with a paper towel before eating to soak up excess oil.
Brown rice bowls
- Build a bowl over cooked brown rice.
- Add sauteed or roasted veggies, beans, chicken, tofu.
- Top with salsa, hummus, or avocado instead of heavy sauce.
Low fat dinner recipes
With a few easy substitutions and preparation methods, you can make all of your favorite dinner entrees lower in fat. Here are some tasty low fat dinner ideas to try:
Veggie pasta
- Swap heavy cream or cheese based sauces for tomato or veggie based sauces.
- Load up on sauteed or roasted veggies like broccoli, onions, mushrooms, tomatoes.
- Use whole grain or veggie pasta for an extra nutrition boost.
Sheet pan meals
- Arrange seasoned boneless skinless chicken breasts or fish filets with potatoes and veggies on a sheet pan.
- Roast in the oven until cooked through.
- Sprinkle with herbs or freshly grated parmesan instead of heavy sauces.
Grilled salmon
- Season salmon filets with herbs, citrus, or dry rubs.
- Grill until cooked through and flaky.
- Pair with roasted veggies or a healthy grain like quinoa.
Vegetable stir fries
- Saute lean protein like chicken, shrimp, or tofu in broth or water instead of oil.
- Stir fry crisp veggies like broccoli, carrots, bell peppers, onions, snow peas.
- Flavor with reduced sodium soy sauce, sesame oil, and fresh herbs.
Turkey or veggie chili
- Cook beans, tomatoes, peppers, onions, and lean ground turkey in a large pot.
- Season to taste with chili powder, garlic, cumin, oregano.
- Top with Greek yogurt or avocado instead of cheese and sour cream.
Foil packed fish
- Place seasoned white fish filets in a foil packet with lemon slices and veggies.
- Seal and bake until fish is opaque and cooked through.
- Serve with brown rice and roasted broccoli.
Healthy fats to include
While limiting overall fat intake, be sure to still incorporate moderate amounts of healthy fats. These provide important nutrients and health benefits:
Healthy Fat | Benefits | Uses |
---|---|---|
Monounsaturated oils | Improve cholesterol, reduce inflammation | Olive oil, canola oil, peanut oil |
Polyunsaturated oils | Provide essential fatty acids | Sunflower oil, safflower oil, soybean oil |
Nuts and seeds | Fiber, protein, vitamins, minerals | Almonds, walnuts, sunflower seeds, flax seeds |
Avocados | Loaded with nutrients, fiber, plant compounds | On sandwiches, in salads, guacamole |
Fatty fish | Omega-3 fatty acids reduce inflammation | Salmon, mackerel, tuna, sardines |
Avoid these high fat foods
Whenever possible, try to limit or avoid these foods that are highest in unhealthy saturated and trans fats:
- Fatty beef cuts like ribs, sausage, bacon, hot dogs, bologna, prime rib
- Chicken skin and wings
- Whole milk dairy products like cheese, cream, butter, ice cream
- Lard and shortening
- Palm and coconut oils
- Partially hydrogenated oils
- Commercially fried foods and baked goods
- Fast food like burgers, pizza, tacos, fried chicken
- Packaged snacks like chips, crackers, cookies, pastries, cakes
The bottom line
Cooking low fat meals at home is a delicious way to take control over your health. With a few simple substitutions, preparation methods, and ingredient swaps, you can easily reduce the amount of fat without compromising on flavor. Focus on incorporating lean proteins, fruits, vegetables, whole grains, and healthy fats. Limit added fats like oils, dressings, sauces, and unhealthy animal fats like cheese and butter. With practice, healthy low fat cooking can become second nature!