What to Eat on a Fat Free Diet

By Lisa Parris

Fat-free diets have been around for decades. As a result, fat-free goods line the shelves at grocery stores and fill our carts. Adhering to a fat-free diet--while monitoring calories and consuming a wide variety of foods--is one way to help you lose weight and stay healthy.


Grains are the foundation of most diets, including a fat-free one. There are countless fat-free options available to consumers. Include between six and 10 servings each day of whole-grain, high-fiber breads and cereal products, such as brown rice, whole-wheat bread, oatmeal, grits and quinoa. All of these products are naturally low in fat, and their high-grain content will help you feel satisfied longer after you have eaten.


Fruits and vegetables will make up the next largest group in your daily diet, and most of them are naturally fat-free. Leafy green vegetables, carrots, celery, apples, oranges and grapes contain only trace amounts of fat and are perfect for a fat-free diet. Try to eat between two and four pieces of fruit and three to five servings of vegetables daily. Choose from fresh, canned or frozen, but remember they must be prepared without margarine, butter, oil, cream or cheese in order to maintain their fat-free status.


Protein is an indispensible source of iron, minerals and is a necessary component of a healthy diet. If you’re main goal is to eliminate the fat from your diet completely, you might want to consider replacing meat with protein alternatives such as tofu, beans, nuts and egg whites. Chicken breasts--with the skin removed--also are very low in fat and are a good option if you don't want to give up meat. Limit the amount of meat you eat to 2 to 3 ounces a day, and be sure to remove any visible fat or skin. To keep it as close to fat-free as possible, steer clear of bacon, sausage, processed meats and hamburger.


Dairy products such as milk, yogurt, butter and cheese are an important source of calcium, vitamin D and vitamin A, but many are naturally high in fat. Look for fat-free versions of your favorites, and try to include two to three servings a day. In the freezer section, you can even find a reasonable selection of fat-free ice cream treats and frozen yogurt, allowing you to fill a dietary need and satisfy your sweet tooth at the same time.

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