Best healthy and low-fat food to eat


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If you are looking for a list of the best healthy and low-fat food to eat, here is the right article for you. The diet chart provides you with the full nutritional values of these foods. It also includes tips on how to use them in your daily meal plan and information about their health benefits.

A well-balanced diet containing a variety of foods, including healthy and low-fat food to eat, is important for good health. When planning a daily meal plan it’s advisable to include as much variety as possible from all the groups of food. The following list provides examples of the best healthy and low-fat food to eat:

1. Fruits

A close up of food

Fruits are low in fat and energy-dense. They contain essential vitamins, minerals and dietary fibre. Most fruits are available in both fresh and canned forms. Fruits contain high amounts of fructose, a type of sugar that is linked to increasing the risk of developing diabetes and heart disease. However, because these fruits also contain dietary fibre, vitamins and minerals they should still be included as part of a healthy diet plan. The following list provides examples of the best healthy and low-fat food to eat:

Apples, Oranges, Grapes, Bananas, Berries, Kiwi fruit.

2. Vegetables

Vegetables are low in fat and energy-dense. They contain essential vitamins, minerals and dietary fibre. Potatoes are not very healthy because they contain large amounts of carbohydrates and dietary fibre. These vegetables should be included as part of a healthy diet plan:

Broccoli, Carrots, Cauliflower, Leeks, Onions, Tomatoes

3. Cereals and grains

Whole grain cereals and bread are low in fat and energy-dense. They contain essential vitamins, minerals and dietary fibre.

Wholegrain breakfast cereals, Wholegrain bread, Brown rice.

4. Dairy foods

Dairy foods such as milk and yoghurt are low in fat and energy-dense. They contain calcium, protein and essential vitamins. Milk should be limited to 2-3 portions a day because of its high sugar content. Yoghurt is a healthier option, so it should be included in the daily meal plan.

Skimmed or reduced-fat milk, Soya milk, Low-fat plain yoghurt, Reduced fat cheese.

5. Protein foods

Protein foods such as eggs and meat are low in fat and energy-dense. They contain protein, iron and essential vitamins. Protein foods should be included as part of a healthy diet plan:

Lean Chicken or turkey breast without the skin, Lean Beef or Lamb mince (trimmed of visible fat), Lean Veal (trimmed of visible fat), Eggs, Low-fat cheese.

6. Oils and spreads

Oils and spreads such as olive oil and margarine are low in fat and energy-dense. They contain essential vitamins (vitamin E) and minerals (iron). Oils should be included as part of a healthy diet plan:

Olive oil, Sunflower oil, Rapeseed oil, Low fat spread.

7. Seasonings and condiments

Seasoning and condiments are very low in calories and do not contain essential vitamins or minerals. There are many options to choose from when seasoning food:

Fresh or dried herbs (basil, oregano, thyme), Garlic, Chilli powder, Black pepper, Salt substitutes.

8. Drinks

Water is the best option for a drink but low-calorie options such as carbonated drinks and fruit juices are also good to include in a healthy diet plan:

Water (500ml per day), Diet soft drinks, 100% fruit juice, Tea, Coffee.

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