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Fat Free Foods

Every thing about Fat Free Foods | Vahrehvah :

There are a variety of foods/ processed foods/ ready to eat foods/ snacks that actually contain a lot of fat. Here now we must know what type of fat is good that we can eat and is good for our health. It is always best to check the fat content written on the packet and the types of fat used and then indulge in eating those types of foods.


Fat is obviously important for the growth and development of the body but it is best to eat ‘good fats’ and eat them in moderate amount. The craze of eating fat free foods are catching up as most of us do realize that eating fatty foods is one of the factors leading to Obesity and other related health problems.


Hence it is best to incorporate fat-free foods that contain less than half a gram of fat per serving in your diet which helps to limit the calorie intake as one gram of fat equals 9 calories, while protein and carbohydrates contain 4 calories per gram, hence fat-free or low fat foods are healthier options of eating.


Now, let’s find out if fat-free foods are good for kids? There is constant concern on Childhood Obesity where most parents are looking out for giving their children different types of delicious, appetizing, nourishing and healthy foods.  In fact we all need to know in particular that adults and kids require different amounts of fat in their diets.


Fat is considered an important element of calories that support kids (toddlers) growth. It is stated that there are two types of fatty acids, one the linoleic and second the alpha-linolenic acid which are essential for brain development and the child’s growth. As our bodies do not make these acids, we need to acquire them from different foods.


Children also require some amount of fat from foods to help their bodies use vitamins A, D, E and K, hence do give them the required amount of fats. Childhood is the right time from when you should start inculcating good habits of eating healthy and nutritious foods. As per your child’s weight you need to decide on the right type of foods to give, to keep them healthy and strong. This habit on a long run will keep them “Be Fit. Be Cool”!


Good choice of Fat free foods: Use low fat versions of dairy products as some foods like cheese, margarine, pudding and yogurt contain high amount of fat, including unhealthy saturated fat and cholesterol. Fat free milk does give your kids all the protein and calcium without the unhealthy saturated fat in whole milk.


Do not stop them entirely as they are rich sources of calcium and protein. Avoid packed dairy products that are high in added sugars. Kids starting from the age 2 to teens and adults must have moderate amounts of total fat and low in saturated fat and trans fat.


Right from here itself, give them Whole grains, fruits, vegetables, low-fat dairy and protein rich foods like Eggs, low-fat milk and tofu which would give them most of the calories needed. Provide a nice handful of nuts that are heart healthy fats, essential fatty acids, iron and traces of minerals and vitamin B and E.


Nuts, dried beans and whole grains are examples of some plant foods that add essential amino acids to our total intake. The purest form of fresh fruits and vegetables has no fat. Most beans and legumes are fat-free. Some of the fat free grain sources are cereals like bran cereals, puffed wheat and rice, creamy wheat cereal.


Fat free grain sources are available in a number of cereals too, such as bran cereals, puffed wheat and rice, and creamy wheat cereal. While cooking a meal, you can use about 2 or 3 tablespoons of healthy fat which will give all the essential fatty acids that we need. Mainly avoid eating deep fried foods, hydrogenated fats etc.


Generally the temptation of eating a fat-free food and snacks will make you eat more and encourage sugar cravings.

Tips for choosing healthy fats:

  • If you are seriously looking out for an eating healthy fatty foods then replace fried chicken with fresh fish, meats with beans and legumes and use olive oil rather than butter.
  • Limit the intake of fast foods and eat freshly prepared foods.
  • Eat Omega-3 fats every day. Some good sources include walnuts, flax seeds, fish, soybean oil and canola oil etc.
  • Eat less red meat (beef, pork, or lamb) and more of fish and chicken.
  • Change the method of cooking by Baking, broiling, or grilling instead of frying.
  • Making a healthy salad dressing for your salad as commercially sold salad dressings are often high in saturated fat or made with damaged trans fat oils. Hence create a healthy salad of your own using olive oil, flaxseed oil or sesame oil.


How much fat should I take per day?

This depends purely on your lifestyle, weight, age etc. It is important to know that the total fat intake should be kept to 20-35 % of calories. Limit the trans fat to just 1 % of calories.


Few appetizing and delicious fat-free recipes include:


Fat free Chutney

Fat free Mix Vegetable Rice

Fat free Mix Vegetable Indian Bread Paratha

Fat free Butter Chicken

Fat free Aloo Gobi Matar

Fat free Sambhar

Fat free Paneer Wrap

Sprouts Salad


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