Low-Fat Foods

Watching the amount of fat you eat is important: Diets high in fat tend to be high in calories and can lead to weight gain. It's also important to keep in mind that just because something is low in fat doesn't mean it's low in calories.

A good rule of thumb when you're reading food labels: For every 100 calories, if the product has 3 grams of fat or less, it's a low fat product. This means 30% or less of the calories come from fat.

Here are some low-fat foods to choose from:

Dairy and dairy-like products

• Low-fat (1%), or fat-free (skim) yogurt, cottage cheese, or low-fat milk
• Sorbet, sherbet, gelatin ices, and low-fat or fat-free frozen yogurt
• Neufchatel or "light" cream cheese or fat-free cream cheese
• Fat-free American cheese or other types of fat-free cheeses

Fish, meat, and poultry

• Egg whites or egg substitutes
• Crab, white fish, shrimp, and light tuna (packed in water)
• Veal, chicken and turkey breast (without skin), and lean cuts of other meats (look for "loin" in the name) - braise, roast or cook them without added fats
• Extra lean ground beef such as ground round or ground turkey breast (check the labels)
• Garden veggie burgers

Grains, cereals, and pastas

• Hot (oatmeal or grits) and cold cereals (except granola types)
• Rice or noodles (watch out for fat in sauces you may add)
• Bagels, pita bread, or English muffins
• Low-fat crackers
• Soft tortillas--corn or whole wheat
• Toast, English muffins, or bagels with jelly or honey (no butter)
• Pretzels, soda crackers, plain breads

Fruits and vegetables

• Fruits and fruit juices, applesauce
• Vegetables and vegetable juices (again, watch out for fat in sauces you may add)

Snacks and sweets

• Danish pudding and fruit pie fillings
• Vanilla wafers, ginger snap cookies
• Gelatin
• Angel food cake
• Puddings made with skim milk
• Baked chips, tortilla or potato
• Low-fat microwave popcorn
• Hard and jelly candies

Other foods

• Broth type soups with a vegetable base
• Sauces, pudding, or shakes made with skim milk
• Salsa
• Light margarine and mayonnaise
• Mustard
• Reduced-calorie or fat-free salad dressings
• Non-stick cooking spray

To learn more

More information from your American Cancer Society

We have selected some related information that may also be helpful to you. These materials may be viewed on our Web site or ordered from our toll-free number, 1-800-227-2345.

American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention (also available in Spanish)

Dietary Supplements: How to Know What Is Safe

Nutrition and Physical Activity During and After Cancer Treatment: Answers to Common Questions

Nutrition for Children With Cancer (also available in Spanish)

Nutrition for the Person With Cancer During Treatment (also available in Spanish)

Understanding Food Labels

National organizations and Web sites*

Along with the American Cancer Society, other sources of information and support include:

American Dietetic Association (ADA)
Toll-free number: 1-800-877-1600
Web site: www.eatright.org

For information on diet, nutrition, and various nutrition topics

Food and Nutrition Information Center, US Department of Agriculture (USDA)
Toll-free number: 1-888-779-7264 (8 a.m. to 3 p.m. Eastern Time, Monday-Friday)
TTY: 301-504-6856
Web site: fnic.nal.usda.gov

Dietitians and nutritionists are available to answer general dietary questions, information on supplements, nutrition guidelines, and the Choose My Plate food guide

The Wellness Community
Toll-free number: 1-888-793-9355
Web site: www.thewellnesscommunity.org

Offers nutrition information for before, during, and after cancer treatment

No matter who you are, we can help. Contact us anytime, day or night, for information and support. Call us at 1-800-227-2345 or visit www.cancer.org.

References

National Heart Lung and Blood Institute. National Institutes of Health. Low-Calorie, Lower Fat Alternative Foods. Accessed at www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm on February 4, 2011.