Lowfat Diet
What it is?
A lowfat diet allows a minimal amount of dietary fat which comprises 15% of the total calorie requirement of the person.The normal fat percentage is 20 to 35% of total calorie requirement per day.
This diet is prescribed to persons with liver disorder,gallbladder problem,hyperlipidemia ( increased blood lipid level), and heart disease.This is not a NO-fat diet. A right amount of fat is important in the body's use of the fat-soluble vitamins A,D, E and K.
Some Tips:
> Avoid pork,fatty meats,animals fats, and animal skin.
> Substitute meat with fish or with legume and grain combinations.
> Eat more unrefined or unprocessed foods.
> Increase vegetable and fruit intake except avocado. Avocado is rich in fat.
> Eat fruit instead of rich cakes and sweets for dessert.
> Drink fruit juices instead of full cream milk,milk shakes,malted milk and chocolate drinks.
> Use and drink only soymilk,skim,lowfat or nonfat milk. Whole milk and full milk products such as cheese and ice cream are fat-rich.
> Boil,bake,broil as often as desired. Limit frying and sauteeing. (In a meal,you may have dried fish if the rest is cooked without fat or you may have sauteed dish with litle oil. However,the rest must be fat-free).
> Deep fry rather than fry with little oil when frying is unavoidable. In deep frying, the food absorbs less oil (when it is hot) than frying with little oil. Place fried foods over paper towels to reduce oiliness.
> Saute once in a while provided just enough oil is used to saute onion and garlic.
> Prefer plain rice over fat-rich bakery products.
> Eat regularly. A 3-meal-a-day diet is recommended. Eating between meals encourages intake of fat-rich snack foods.
> Eat a good,heavy breakfast and a light supper always.
> Minimize dining out. Commercial food preparations are generally rich in fats,salt,spices, and sugar.
> Vhoose lowfat soups like vegetable soup. Limit creamy soups. Avoid bulalo.
> Take note of salad dressing and sauces. These are usually fat-rich.
> Avoid coffee,tea,alcoholic beverages and soft drinks. Drink 6 to 8 glasses of water a day between meals.
Low Fat Diet Sample Menu
What it is?
A lowfat diet allows a minimal amount of dietary fat which comprises 15% of the total calorie requirement of the person.The normal fat percentage is 20 to 35% of total calorie requirement per day.
This diet is prescribed to persons with liver disorder,gallbladder problem,hyperlipidemia ( increased blood lipid level), and heart disease.This is not a NO-fat diet. A right amount of fat is important in the body's use of the fat-soluble vitamins A,D, E and K.
Some Tips:
> Avoid pork,fatty meats,animals fats, and animal skin.
> Substitute meat with fish or with legume and grain combinations.
> Eat more unrefined or unprocessed foods.
> Increase vegetable and fruit intake except avocado. Avocado is rich in fat.
> Eat fruit instead of rich cakes and sweets for dessert.
> Drink fruit juices instead of full cream milk,milk shakes,malted milk and chocolate drinks.
> Use and drink only soymilk,skim,lowfat or nonfat milk. Whole milk and full milk products such as cheese and ice cream are fat-rich.
> Boil,bake,broil as often as desired. Limit frying and sauteeing. (In a meal,you may have dried fish if the rest is cooked without fat or you may have sauteed dish with litle oil. However,the rest must be fat-free).
> Deep fry rather than fry with little oil when frying is unavoidable. In deep frying, the food absorbs less oil (when it is hot) than frying with little oil. Place fried foods over paper towels to reduce oiliness.
> Saute once in a while provided just enough oil is used to saute onion and garlic.
> Prefer plain rice over fat-rich bakery products.
> Eat regularly. A 3-meal-a-day diet is recommended. Eating between meals encourages intake of fat-rich snack foods.
> Eat a good,heavy breakfast and a light supper always.
> Minimize dining out. Commercial food preparations are generally rich in fats,salt,spices, and sugar.
> Vhoose lowfat soups like vegetable soup. Limit creamy soups. Avoid bulalo.
> Take note of salad dressing and sauces. These are usually fat-rich.
> Avoid coffee,tea,alcoholic beverages and soft drinks. Drink 6 to 8 glasses of water a day between meals.
Low Fat Diet Sample Menu
Breakfast
Banana
Low fat potato-egg omelet
Whole wheat bread with jam
Unpolished rice
Soy coffee with low fat milk
Lunch
Low fat tokwa adobo
Low fat sauteed squash and string beans
Unpolished rice
Boiled or roasted nuts
Supper
Low fat vegemeat with white sauce
Unpolished rice
Fresh pineapple
Banana
Low fat potato-egg omelet
Whole wheat bread with jam
Unpolished rice
Soy coffee with low fat milk
Lunch
Low fat tokwa adobo
Low fat sauteed squash and string beans
Unpolished rice
Boiled or roasted nuts
Supper
Low fat vegemeat with white sauce
Unpolished rice
Fresh pineapple
Food Selection Guide
Foods Allowed
Carbohydrate-rich Foods
> All except restricted foods
Protein-rich Foods
For vegetarians
> Legume,grains,nutscooked with little or without fat
> Hard-boiled egg
Skim or nonfat milk
Note:Use a whole or evaporated cow's milk in moderation.
For non-vegetarians
> Fish without skin and fat,cooked with little or no oil
Vegetables
> All except avocado
Rich-fat Foods
> Vegetable oil in allowed amounts only (Just enough for once-in-a-while frying and sauteeing)
Soups
> Clear,fat-free lowfat soup
Beverages
> Fruit juices
> Soymilk,nonfat or skim milk
Desserts/Sweets
> Gelatin
> Fruit juices
> Dietary sherbet
> Angel cake,sponge cake,pudding made of skim milk instead of fresh or whole milk
Foods Not Allowed
Carbohydrate-rich Foods
> Rich bread with added fat
Protein-rich Foods
> Meat and poultry with visible fat
> Meat and poultry skin
> Egg (fried,omelet)
> Cream cheese
> Carabao's milk,condensed milk
Vegetables
> Buttered or creamed
> Salads with rich dressings
Fruits
> Avocado
> Salads with rich dressings
Fat-rich Foods
> Mayonnaise,butter,oil,margarine cream
> Bacon,chicharon
> Fried chips, french fries
> Other fried foods
Soups
> Cream soup
> Bulalo
Beverages
> Coffee,caffeinated,alcoholic beverages,wine
> Soda beverages as soft drinks
> Whole milk, full cream milk
> Milk shakes,chocolate drinks, malted milk
Desserts/Sweets?salad
> Rich cakes
> Pies,pastries,cookies
> Butter and cream icings
> Doughnuts,deep-fried pastries
> Yema,leche plan
> Dessert with coconut milk (ginataan,ets.)
> Salds with mayonnaise and cream
Hello Yammy,
ReplyDeleteI have two books on Amazon. One is a Carb Cycling Recipe and Diet book and the other is a cookbook with healthy diet conscious recipes you can make in advance and then heat up for lunch or dinner. I think one or both of the books might be of interest to your audience. I would love to talk to you about an offer that would allow you to give something free to your community of users.
You can reach me at jesse@carbcycle.net or just go to either of the book sites: www.carbcycle.net and www.fitrecipe.net .
Thank you
Jesse Morgan