Low Fat Diet
Various diseases and medical conditions can make it difficult for the body to tolerate high amounts of fat (gallbladder disease, gastroparesis, pancreatitis etc), therefore a low fat diet is generally recommended in these cases. I would first begin a food journal for a few days. After you are done, look at the areas of your diet where you may limit/reduce fat.
Meats or meat substitutes: Try to limit the amount of fried, fatty, or heavily marbled meat, poultry or fish. Choose boneless, skinless chicken breasts, white meat or ground lean turkey, and grill fish instead of frying. If you are a fan of red meat, choose USDA good or choice cuts of round, sirloin, flank or tenderloin and trim off any additional fat before cooking. I would boil or scramble eggs instead of frying and occasionally remove the yolk to reduce fat content even further.
Dairy: Dairy products tend to have a lot of fat. If you drink whole milk or full fat sour cream/cream cheese/yogurt, I would not make the switch immediately to skim milk or fat free cheese. I would step down to 2% milk and low fat cheese/yogurt first. This should not alter the flavor drastically and allow you to have an easier transition. When you are used to this, you might consider further reducing fat in milk to 1% or skim. Many people enjoy the flavor of fat free yogurt/sour cream, but fat free cheese may be difficult to melt so you might just stick with 2% or “low fat” cheese in moderation.
Breads/grains: Limit the breads that contain eggs, cheese, or that are made with fat (biscuits, doughnuts, sweet rolls, waffles, fritters, scones, chow mein noodles, muffins, etc). If you enjoy these items, I would recommend preparing them yourself. You can substitute two egg whites for one full egg in recipes to reduce added fat. You can also use skim milk in the recipe and substitute applesauce/yogurt for oil in some cases.
Fruits/vegetables: These are naturally low in fat. Avocado is an example of a fruit that does contain fat so just monitor/limit how much you are consuming. (*Note, the fat in an avocado is a heart healthy monounsaturated fat). Just remember that broccoli covered in cheese or fried mushrooms do have a lot of added fat.
Fats/oils: Use these in moderation. Become familiar with the serving sizes and try to stick with these when cooking. Keep in mind that there are healthier choices of fats than others. Limit saturated and trans fatty acids (butter, lard and fat found in commercially processed crackers/cookies/pastries etc). Choose polyunsaturated or monounsaturated fats (olive/canola oil) when baking or cooking. Use a soft tub margarine as substitution for butter. Limit full fat salad dressing and in moderation use those that are “light” or fat free. A serving of nuts (approximately 1.5 oz.) can be a healthy afternoon snack also. Just be sure to use these in moderation.Login to Favorite