List of healthy vegetables

KALE
SPINACH
CARROTS
BROCCOLI RABE
BROCCOLI
Watercress
Chinese cabbage
Chard
Bok choy
Parsley
Onions
Watercress
Celery
TOMATOES
Corn
Peas
Beets
OKRA - bandakka

List of Low-Fat Foods

Eating a healthy low-fat diet is much easier when you have a list of low-fat foods as a
resource. Low-fat diets give increased protection against the risk of heart disease,
many different cancers and other illnesses. Eating a variety of low-fat foods can also
help to lower caloric intakeresulting in weight loss.
Knowing how to calculate fat percentage can help you make better decisions;
however, it's a lot of work. Fortunately, a number of low-fat foods are listed here that
can help you make wise food choices.

Low-Fat Foods
This list of low-fat foods includes most common options available at your local grocery
store. Eating low-fat foods can help establish a healthy balanced eating plan.
However, just as with all eating and diet plans, check with your personal physician
before making any significant changes to your diet.

Snacks

Snack foods are quick and easy. Keeping an array of low-fat snack foods on hand can
help you stay on track. While fat content may vary by brand, general fat and calorie
counts are listed.

Snack Food

Serving Size

Percentage Calories
Fat

Snack Food

Serving Size

Percentage Calories
Fat

Dairy
Dietary Guidelines for Americans recommends two servings of dairy foods daily for
people eating fewer than 1,600 calories or three servings for people eating more
calories than that. Low-fat dairy provides calcium and vitamin D, which promotes
bone health.
Dairy Product

Serving Size

Percentage Fat

Calories

Skim milk

1 cup

5%

86

1% milk

1 cup

21%

102

Goat's milk - 1%

1 cup

21%

100

Lowfat soy milk

1 cup

20%

110

Lowfat fruit yogurt

1 cup

10%

240

Fat-free fruit yogurt

1 cup

0%

150

Fat-free sour cream

1 ounce

0%

21

Fat-free cream cheese

1 ounce

13%

27

Fat-free ricotta

1/4 cup

0%

40

Low-fat (made with skim milk) cheese

1 slice

26%

50

Bread and Grains

Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber,
and they make a better choice than processed grains.
Grain

Serving Size

Percentage Fat

Calories

Whole wheat bread

1 slice

14%

50

Bulgar

1/4 cup, dry

3%

140

Whole wheat pasta

1 cup, cooked

1%

300

Oatmeal

1 cup, cooked

15%

145

Brown rice

1 cup, cooked

7%

215

Rice noodles

1 cup, cooked

2%

192

Wild rice

1 cup, cooked

3%

166

Amaranth

1/4 cup, dry

15%

180

Millet

1 cup, cooked

8%

205

Quinoa

1 cup, cooked

14%

229

Barley

1 cup, cooked

3%

198

Proteins

Protein is an important part of a healthy diet. Nails and hair are made up of mostly
protein, and your body needs protein to build strong bones and muscles and for
healthy skin and blood. Bodies don't store protein, so foods that contain protein need
to be a regular part of a healthy diet. Low-fat protein options are plentiful.
Protein

Serving Size

Percent Fat

Calories

Egg whites

2 large

3%

34

Skinless chicken breast

4 ounces

8%

120

Skinless turkey breast

4 ounces

15%

120

Pork tenderloin (trimmed)

4 ounces

26%

135

Beef liver

4 ounces

25%

160

Venison

4 ounces

16%

170

Cod

4 ounces

27%

140

Flounder

3 ounces

12%

79

Halibut

3 ounces

19%

94

Tuna, canned (water)

4 ounces

7%

130

Pollack

4 ounces

12%

78

Snapper

4 ounces

12%

78

Clams

4 ounces

12%

104

Mussels

3 ounces

23%

146

Crab

1 cup

17%

119

Lobster

3 ounce

12%

100

Crayfish

3 ounces

11%

65

Octopus

3 ounces

11%

70

Squid

4 ounces

15%

104

Scallops

3 ounces

8%

75

Shrimp

3 ounces

30%

130

Lowfat silken tofu

4 ounces

30%

120

Beans and Peas

Food

Serving Size

Percentage Fat

Calories

Kidney beans

1 cup

6%

210

Black beans

1 cup

3%

218

Pinto beans

1 cup

8%

206

Lentils

1/4 cup

5%

170

Garbanzo beans

1 cup

8%

286

Green peas

1 cup

4%

117

Lima beans

1 cup

7%

176

Fava beans

1 cup

4%

500

Navy beans

1 cup

3%

296

Adzuki beans

1/2 cup

2%

320

Split peas

1/2 cup

3%

356

Fruits
Along with being low-fat, fruit is also low in sodium and offers natural vitamins,
minerals and plant phytochemicals. Juicing fresh fruits makes a delicious low-fat
drink. You can also mix fruits for a wonderful fruit salad or eat them alone as a snack.
Fruit

Serving Size

Percentage Fat

Calories

Apple

1 medium

3%

72

Apricot

1 medium

7%

17

Banana

1 medium

3%

105

Cantaloupe

1 cup

6%

60

Casaba melon

1 cup

3%

48

Fig

1 medium

3%

37

Grapes

1 cup

2%

110

Grapefruit

1/2 medium

3%

41

Honeydew

1 cup

3%

64

Lemon

1 medium

6%

17

Lime

1 medium

4%

20

Kiwi

1 medium

7%

46

Mango

1 cup

3%

107

Orange

1 medium

2%

62

Papaya

1 small

3%

59

Peach

1 medium

5%

38

Pear

1 medium

2%

96

Persimmon

1 medium

2%

118

Pineapple

1 cup

2%

74

Plum

1 medium

5%

30

Pomegranate

1 medium

4%

105

Tangerine

1 medium

5%

37

Watermelon

1 cup

4%

46

Berry

Serving Size

Percentage Fat

Calories

Blueberries

1 cup

5%

83

Blackberries

1 cup

10%

62

Boysenberries

1 cup

9%

62

Cherries

1 cup

3%

74

Cranberries

1 cup

0%

60

Currants

1 cup

3%

63

Gooseberries

1 cup

11%

66

Loganberries

1 cup

5%

79

Raspberries

1 cup

10%

64

Strawberries

1 cup

8%

49

Berries

Dried Fruit
Fruit

Serving Size

Percentage Fat

Calories

Apple

12 rings

0%

120

Apricot

10 halves

2%

80

Blueberries

1/3 cup

0%

120

Cherries

1/4 cup

0%

150

Cranberries

1/3 cup

4%

123

Dates

6 dates

0%

120

Figs

6 figs

3%

125

Prunes

6 prunes

1%

120

Raisins

1/2 cup

1%

217

Vegetables
Vegetables are also a natural food packed with vitamins and minerals. They are lowfat and low in calories and a good source of dietary fiber.
Vegetable

Serving Size

Percentage Fat

Calories

Acorn squash

1 cup (cubed)

2%

56

Artichoke

1 artichoke

3%

60

Asparagus

6 spears

4%

24

Bean sprouts

1 cup

4%

62

Beets

1 cup (cubed)

3%

58

Brussels sprouts

1 cup (halved)

6%

38

Butternut squash

1 cup (cubed)

2%

63

Cabbage

1 cup, chopped

4%

21

Cauliflower

1 cup florets

3%

25

Carrots

1 cup chopped

5%

52

Celery

1 stalk

10%

Corn

1 cup

11%

132

Cucumbers

1 cup, chopped

12%

16

Eggplant

1 cup, cubed

6%

20

Green beans

1 cup

3%

34

Hubbard squash

1 cup, cubed

10%

40

Iceberg lettuce

1 cup, shredded

8%

Leeks

1 cup, sliced

4%

54

Mushrooms

1 cup, sliced

13%

15

Okra

1 cup, chopped

3%

31

Onions

1 cup, chopped

2%

67

Parsnips

1 cup, cubed

3%

100

Potatoes

1 medium, baked

1%

163

Rutabaga

1 cup, cubed

5%

50

Sweet potatoes

1 medium, baked

0%

115

Vegetable

Serving Size

Percentage Fat

Calories

Tomato

1 medium

9%

22

Turnips

1 cup, cubed

3%

36

Zucchini

1 cup, sliced

9%

20

Dark Green Leafy Vegetables

Vegetable

Serving Size

Percentage Fat

Calories

Arugula (rocket)

1 cup

19%

Bok choy

1 cup, shredded

13%

Broccoli

1 cup, florets

9%

31

Collard greens

1 cup, fresh

10%

33

Kale

1 cup, chopped

12%

34

Mesclun

3 ounces

0%

15

Mache

3 ounces

0%

20

Mustard greens

1 cup, chopped

6%

15

Romaine lettuce

2 cups, chopped

0%

15

Spinach

1 cup, raw

12%

Turnip greens

1 cup, chopped

8%

18

Watercress

1 cup, chopped

8%

Beet greens

1 cup, chopped

4%

Swiss chard

1 cup, chopped

9%

Vegetables from the Sea

Vegetable

Serving Size

Percentage Fat

Calories

Kelp

2 tablespoons

11

Nori

1 sheet

Dulse

2 tablespoons

16

Agar-agar

1/2 cup

20

Wakame

2 tablespoons

12

Nuts and Seeds

Nuts and seeds are high in fat content and do not meet low-fat criteria. However,
eating nuts and seeds in moderation (fewer than 2 ounces per day) can be part of an
overall healthy low-fat plan.

Low-Fat Cooking Skills

Learning to cook with low-fat foods is an important aspect of eating a low-fat diet.
Consider these tips:

Remember the importance of learning to read and understand

thenutritional information on food labels.

In order to make mealtime tasty, learn different low-fat cooking methods.

Understand the difference between healthy fats and unhealthy fats in your
food.

Learn how to make healthy low-fat food choices.

Fat Substitutes

When cooking, there are a number of ways you can reduce fat by making healthy
substitutions.

Replace half of the oil when you bake with an equal amount of
unsweetened applesauce.

Use a lowfat cooking spray, such as Pam when sauteeing.

Use non-stick pans and eliminate the oil.

Substitute egg whites for whole eggs.

Stir fry using water instead of oil.

Use fat-free mayonnaise, salad dressing, and similar condiments.

When marinating, skip the fat and use herbs, spices, and acid such as
lemon juice or vinegar instead.

Replace whole-fat or 2% milk products with non-fat.

Choose cooking methods that minimize fat including grilling, broiling, and
steaming.

Low-Fat Defined
The USDA My Plate recommends eating a diet that contains 30 percent of its calories
or less from fat. Low-fat foods are considered those with 30 percent of their calories
or less from fat.

Calculating Fat Percentage

To calculate fat percentage in food, consider the following:

Fat has nine calories per gram

Carbohydrates and protein have four calories per gram

Alcohol has seven calories per gram

To calculate the percentage of fat if it isn't listed on a food label:

1. Multiply the grams of fat per serving times nine.
2. Multiply the grams of carbs per serving times four.
3. Multiply the grams of protein per serving times four.
4. Multiply the grams of alcohol per serving times seven.
5. Add the results of steps one through four.
6. Divide the number obtained from step five by the number obtained in step
one (fat calories/total calories).
7. Multiply this result times 100 to obtain the percentage of calories from fat.

Portion Size Matters

While making sure you keep the overall fat percentage down is essential, eating lowfat isn't going to help much for weight control if you eat giant serving sizes. A kitchen
scale is an effective way of measuring serving sizes. For packaged foods, follow the
serving size recommendations on the nutrition label.