Achieving a good physical shape starts with what you put into the body as food. You can exercise the body all you want but you’ll never be really fit and healthy unless you change your diet. The first step is to switch to low-fat alternatives of your staple foods.
Here are some of the foods with the least amount of fat or cholesterol which are divided into five groups:
1. Meat – chicken, turkey breast (both without skin), beef (ground or bottom sirloin), fresh pork (loin or tenderloin)
2. Fish – shellfish, canned tuna (white), haddock fish, roughy fish (orange)
3. Dairy foods – cottage or curd cheese, non-fat milk, plain yogurt, skimmed or semi-skimmed milk, egg whites, fat-free sour cream
4. Fruits/Vegetables/Nuts – tomatoes, spinach, potato (baked), oranges, onions, lettuce, grapes (red or green), grapefruit, celery, baby carrots, broccoli (frozen), beans, bananas, apple slices, chickpeas, mushrooms (canned); dried cherries, cranberries, raisins, blueberries
5. Cereal/Starchy foods – whole-wheat pita bread, cereals (bran flakes), regular or instant oatmeal, brown rice (long-grain), pasta, pretzels, whole-grain crackers
Others – Oils (olive, canola, safflower, flavored, nonstick cooking spray), maple syrup, honey, molasses, low-fat microwave popcorn, canned soups or soup mixes (low-fat, low-sodium)
Here are some of the foods with the least amount of fat or cholesterol which are divided into five groups:
1. Meat – chicken, turkey breast (both without skin), beef (ground or bottom sirloin), fresh pork (loin or tenderloin)
2. Fish – shellfish, canned tuna (white), haddock fish, roughy fish (orange)
3. Dairy foods – cottage or curd cheese, non-fat milk, plain yogurt, skimmed or semi-skimmed milk, egg whites, fat-free sour cream
4. Fruits/Vegetables/Nuts – tomatoes, spinach, potato (baked), oranges, onions, lettuce, grapes (red or green), grapefruit, celery, baby carrots, broccoli (frozen), beans, bananas, apple slices, chickpeas, mushrooms (canned); dried cherries, cranberries, raisins, blueberries
5. Cereal/Starchy foods – whole-wheat pita bread, cereals (bran flakes), regular or instant oatmeal, brown rice (long-grain), pasta, pretzels, whole-grain crackers
Others – Oils (olive, canola, safflower, flavored, nonstick cooking spray), maple syrup, honey, molasses, low-fat microwave popcorn, canned soups or soup mixes (low-fat, low-sodium)
