what is a low fat diet grams How many grams of fat for a low-fat diet?

October 29, 2022

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Pssst! Hey there health-conscious readers, have you been trying to stick to a low-fat diet plan? It can be tough with so many delicious foods and tempting treats out there, but don’t worry - with a little determination and some smart choices, it is definitely achievable! First things first, let’s understand what a low-fat diet is and why it’s important. Simply put, a low-fat diet is a meal plan that restricts the consumption of foods high in fats and encourages the inclusion of foods low in fats. The idea behind this diet is to lower the intake of saturated and trans fats, which can increase the risks of several health problems like heart diseases, high cholesterol levels, Type 2 Diabetes, and more. To follow a low-fat diet, you need to control your daily intake of fat grams to a specific range, which typically lies between 20-35% of total calories. This means that if you’re eating 2,000 calories per day, you should aim to consume 44-77 grams of fat each day. Now, the question is, what types of foods should you include in your low-fat diet? Here are some great options to consider: 1. Fruits and Vegetables: These should be on top of your list because they are low in fat and calories, and rich in essential vitamins and minerals. 2. Whole Grains: These are an excellent source of complex carbohydrates and fiber, which can provide a feeling of fullness for a more extended period. 3. Lean Proteins: White meat, fish, and legumes are some of the excellent sources of low-fat proteins. 4. Low-fat dairy: Opt for skim milk, low-fat yogurt, and cheese, as they provide essential nutrients without the excess fat. Now that you have a better understanding of the kinds of foods you can consume while on a low-fat diet, let’s talk about some delicious meal ideas. Below are two of my favorite low-fat recipes that are very easy to prepare: 1. Low-fat Shrimp Scampi Pasta Ingredients: - 8 oz. whole wheat pasta - 1 lb. raw shrimp, peeled and deveined - 1 tbsp. olive oil - 2 cloves of garlic, minced - 1/2 cup low-sodium chicken broth - salt and pepper to taste - 1/4 cup freshly squeezed lemon juice - 1/4 cup chopped fresh parsley Instructions: 1. Cook pasta in boiling water as per package instructions and drain. 2. While pasta cooks, in a large skillet, heat oil over medium-high heat. 3. Add garlic to the skillet and cook for 30 seconds. 4. Add chicken broth to the skillet and let it come to a boil. 5. Add shrimps to the skillet and cook for 2-3 minutes on each side until fully pink. 6. Season shrimp with salt and pepper. 7. Remove the skillet from heat and add lemon juice, parsley, and pasta. 8. Toss to combine and serve hot. 2. Low-fat Vegetable Stir Fry Ingredients: - 2 tbsp. vegetable oil - 2 tsp. minced garlic - 2 cups of mixed vegetables - 2 cups of brown rice - 2 tbsp. low-sodium soy sauce - 1 tsp. honey Instructions: 1. Cook brown rice as per package instructions and set aside. 2. In a large skillet, heat the vegetable oil over medium-high heat. 3. Add garlic and stir for 30 seconds. 4. Add mixed vegetables to the skillet and cook for 3-4 minutes. 5. In a small bowl, whisk together soy sauce and honey. 6. Pour the mixture over the vegetables and stir to coat. 7. To the skillet, add cooked brown rice and stir to combine. 8. Serve hot. Lastly, let’s not forget that low-fat doesn’t mean boring or tasteless. You can still indulge in flavorful and satisfying meals on a low-fat diet with a bit of creativity and some helpful tips. With that being said, it’s essential to keep in mind that your body needs fats for proper functioning, so it’s always best to consult with your healthcare provider before starting any diet or meal plan. Stay healthy and happy munching on those nutritious low-fat meals!

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