Low Fat Diet
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Some pointers to observe in planning a low fat diet:
- Choose freely from fruits, vegetables, cereals, breads, dried beans and nuts.
- Use fish as main dish at least three times a week.
- Use lean chicken meat and prepare as broiled, boiled or roasted. Trim off any visible fat.
- Use evaporated filled milk or skimmed milk instead of whole milk. Use margarine made with allowed vegetable oil.
- Use polyunsaturated fats and oils such as corn oil, soybean oil and peanut oil.
- Limit eggs to only three per week.
- Avoid rich desserts such as cakes, pastries, cookies, pies, ice cream and chocolate.
- Always read the nutrition labels of packaged or processed food.
Food selection guide
|Fats and oils||In prescribed amounts: olive, canola, corn, soybean, palm, sunflower and peanut. Coconut oil allowed.||Fats and oils from animal food; butter, hydrogenated vegetable oils (margarine, lard, shortening, spread); Meat and chicken fat drippings used for sauces; bacon fat; chicharon|
|Meat, fish, poultry, eggs, milk, dry beans||Eat frequently (at least 4-5x/week): Fish (fresh, frozen or canned in water, tomato or vinegar); chicken breast without skin or fat; dried beans, lentils, fresh or frozen peas, vege-meat, tokwa, taho, tofu and other bean products. Eat occasionally (at most once a month): very lean, well trimmed cuts of beef, pork, lamb; crabmeat; shrimp without head; whole eggs up to 3 pieces per week, egg-white as desired, may be cooked in allowed fat; skimmed milk or low fat milk or cheese||Fish roe, crabmeat, aligui; Fatty meats: cold cuts, canned or frozen meats, sausage, fatty poultry with skin; internal organs (liver, kidney, heart, tripe, sweet breads); whole milk, cow's milk and cheese made from whole milk|
|Vegetable||All vegetables prepared without fat or with allowed fat only. Eat frequently (at least 4-5x/week): Green leafy and yellow vegetables (good sources of beta-carotene, vitamin C, calcium, iron and dietary fiber)||Buttered, creamed, fried vegetables in restricted fats or cooked with fatty meat and sauces|
|Fruit||All fruits are allowed; adjust fat allowance when using avocado. Eat frequently: Vitamin-C rich fruits and deep colored fruits||Avocado in moderation (due to its high fat content)|
|Rice, corn, root-crops, noodles, bread and cereals||All cereals, roots, tubers, certain noodles, pasta, wheat, bread, pan de sal, except those restricted in the next column. Eat frequently (at least 4-5x/week): oatmeal, cold cereals, corn and sweet potato.||Croissants, muffin, crackers, biscuits, waffles, pancakes, doughnut, rolls made with whole egg, butter, margarine or fat of unknown composition; fresh mami or miki noodles; potato chips, french fries, popcorn|
|Desserts||Fat-free, low-fat, light dessert; fresh or canned fruits in light syrup only; plain cakes with no icing (angel or sponge cakes), meringue; yogurt; sherbet||Rich dessert especially those made with cream, butter, solid shortening, lard, whole egg, chocolate cookies and pies made from cream fudge, ice cream; pastillas from whole milk, yema|
|Soups||Fat-free broths made from meat or chicken stock, soups prepared with skimmed or low-fat milk||cream soups, fatty broth or stock|
|Beverage||Coffee (not more than 3 cups, black), decaffeinated coffee, tea, carbonated beverages in moderation; Alcoholic drinks: not more than 1 jigger for women and not more than 2 jiggers for men||Soda fountain beverages such as milk shakes, malted milk and chocolate drinks; alcoholic drinks in moderation|
|Miscellaneous||Nuts (peanut, cashew, pili, etc.) preferably boiled, roasted/baked: in moderation; Non-dairy cream in moderation; spices and seasonings in moderation; sauce made with allowed fats and skimmed milk, vinegar, pickles, mustard, catchup, banana sauce||Sauces and gravies with restricted fats or milk; regular mayonnaise; butter-dipped foods; packed dinners or instant foods of unknown fat contents|
Source: Food and Nutrition Research Institute of the Department of Science and Technology and the Nutritionist-Dieticians Association of the Philippines.