Here are some of the low fat foods which can help us to choose a better food product for our healthy life.

Milk Products
1. Evaporated fat free (skim) or reduced fat (2%) milk is a better choice to the evaporated whole milk.

2. Low fat (1%) or reduced fat (2%) or fat free (skim milk) is a better choice to whole milk.

3. Sorbets, sherbet, low fat or fat free frozen yoghurt are better than Ice-creams.

4. The Imitation whipped cream made of free (skim) milk is a better choice to whipping cream.

5. Plain low fat yoghurt is a better alternative to sour cream.

6. Neufchatel or ‘light cream’ cheese is better to choose rather than normal cream cheese.

7.  As an alternative to cheese like Cheddar, Swiss, Jack etc. we can use low fat cheese.

8. Reduced fat (2%) or low fat (1%) cottage cheese is a better choice as compared to regular cheese (4%).

9. Low fat (1%) or reduced fat (2%) milk is far better than coffee cream or dairy creamer (liquid, powder).

Cereals, Grains and Pastas-
10. Rice or noodles (spaghetti, macaroni etc.)  are low fat products than Ramen noodles.

11. Pasta with red sauce (marinara) is a better option to pasta with white sauce (alfredo).

12. Pasta with vegetables (primavera) is definitely a good choice to pasta with cheese sauce.

13. Bran flakes, crispy rice etc. are better to choose than granola.

14. Cooked grits or oat meal is far better to opt than granola.

15. Reduced fat granola is a better option in place of normal granola.

Meat, Fish, Poultry-
!6. Low fat cold cuts995-97% fat free lunch meats) is a better option to bologna, salami, and liver  wurst.
             
17. Low fat hot dogs is a better choice than regular ones.

18   Lean ham is a good option to bacon or sausage.

19. As an alternative to chicken and turkey (with skin), goose or duck, the chicken and turkey without skin is a smart option.

20. Water packed tuna is a good choice rather than oil packed tuna.

21. Beef (round, loin) is better to select than beef (chuck breast, brisket).

22. Pork trimmed, lean smoked ham is better to opt for rather than pork (spare ribs).

23. Fish or Shellfish (frozen, fresh, and canned in water) is far better than fried fish (homemade or commercial).

24. Egg whites or egg substitutes are better to choose than whole eggs.

25. Vegetarian sausages (made with tofu) are a better choice to chorizo sausage.

Baked Goods-
26. Hard French rolls or soft brown’n serve rolls are better to use than croissants and brioches.

27. Low fat crackers or saltine or soda crackers are a better option to party crackers.

28. Angel food, white or ginger bread (cakes) are better to choose than cake (pound, chocolate, yellow) ones.

29. Cookies like graham crackers, ginger snaps, fig bars are a better choice to consider than the normal cookies.

Snacks and Sweets-
30. Popcorns are a better choice to opt for than nuts.

31. Frozen yoghurt or chocolate pudding bars should be preferred to ice-creams like cones or bars.

32.Puddings made with skim milk are a better choice to whole milk puddings or custard.

Fats, Oils and Salad Dressings-
33. Light spread margarine or diet margarine is a better option to regular margarine or butter.

34. Light or diet mayonnaise or the mustard one is a better one to choose rather than the regular one.

35. Fat free salad dressings (lemon juice, or plain herb flavored or vine vinegar) are good to choose as compared to the regular ones.

36. Jelly, jam, honey are a better option to go in for rather than margarine or butter.

37. Use of non-stick cooking spray is a smart choice rather than oil for sautéing or stir frying.

38. Use applesauce or proune puree in baked goods instead of oil or butter.

39. Use low fat oils like olive oil, canola oil or safflower oil as a substitute to other oils.

40. Use chocolate syrup as a substitute to fudge sauce.

Nuts and seeds-
41. Almonds, hazelnuts, walnuts, peanuts, pecans are better choices to consider to other nuts.

43. Pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds and flax seeds are better choices of seeds to other ones.

Dried Fruits-
44. Prefer cranberries, cherries, blueberries and raisins to other dried fruits.

Miscellaneous-
45. Cucumber slices, lettuce leaves are better to opt for as compared to Avocado on sandwiches.

46. Canned baked beans in tomato sauce is a better option to canned beans and franks.

47.Use brown bread or whole wheat bread as it is a better option to the normal white bread.

48. Prefer baked chips to the fried potato chips or corn chips.

Compiled by 'Neerja Bhatnagar'
Article 1/87.