3-Day Meal Plan for Low-fat Diet

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Low-fat diet guidelines were first released in 1977. Since then, this diet has been recommended and accepted widely among the general public. 



It is designed to reduce the occurrence of conditions like obesity and heart disease.


A low-fat diet that lives up to the standard includes no more than 30% of the daily calories from fat. In addition, according to 2015-2020 Dietary Guidelines, saturated fat shall only provide less than 10% of the total daily calories.


Apart from limiting unhealthy fat and cholesterol from the diet, people on a low-fat diet should avoid refined carbohydrates which lacks healthy fiber and micronutrients.


For your choice, you could include:


Grains like whole grain bread, brown rice and low-fat crackers;


Fresh vegetables and fruits;


Low-fat dairy products like skim milk, nonfat yogurt and cottage cheese;


Lean protein such as chicken breast without skin, baked or broiled fish, egg whites and seed and nuts;


Unsaturated oil, such as olive oil and sunflower oil and low-fat salad dressing.




Other Tips regarding Low-fat Diet


Before you buy any food, read nutrition facts. Choose foods that have less than 30% of calories from fat.


Before you cook, trim all visible fat from meat. Remove the skin from poultry.


Avoid fried food.



3-Day Sample Meal Plan


Here is a 3-day sample menu of low-fat diet. Let's give it a shot!


*The % daily values (DV) are based on a 2000-calorie diet.


* Food sources in this meal plan can be changed under the guideline if you are allergic to them.


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These messages are for mutual support and information sharing only. Always consult your doctor before trying anything you read here.