It’s a good idea to keep an eye on your fat intake each day, but be sure to distinguish between healthy fats and unhealthy fats. Get your recommended amount of polyunsaturated and monounsaturated fats, while limiting your consumption of saturated fats and trans fats by eliminating them completely. There are healthy, fat-free foods that can make a good team with your weight loss diet while giving you great nutrients.

13 healthy fat-free foods

This list contains fat-free and near-fat-free foods that you can use whenever you want to make sure your fat numbers are down, while still getting the nutrition you need.

1. Beans

Beans make a great side dish to most any meal, and they don’t contribute to fat intake . They are virtually fat-free, and some of that fat is healthy fat.

They are great for those watching their blood sugar levels, something we should all be doing, and they are very easy to prepare and don’t take much time at all. They are also a source of antioxidants, something that many do not realize.

If you have trouble digesting your grains, try to at least soak them, rinse them before cooking, and go organic to help reduce the amount of indigestion.

2. Skim milk

Skim milk is the fat-free form when it comes to milk. It is good to add it to added protein shakes, and soups to make them creamy without adding fat.

Skim milk is a great use for cereals instead of whole milk because many cereals on the market contain fat, so you won’t be adding more fat to your breakfast. If you’re working out and supplementing with protein shakes, skim milk is a great combination due to its protein values ​​and fat-free nutrients.

Compared to using water, you will get a thicker creamier shake. If you are not lactose intolerant, this is a good option, but always opt for organic free-range animal milk.

3. Lentils

Lentils are overlooked as a fat-free food source , and they provide a ton of great benefits such as being high in fiber, and helping to stabilize blood sugar levels.

The best way to eat lentils is to buy them raw and cook as needed. You just have to boil them until they are tender. The best part about this is that you can usually find organic lentils in bulk at your local health food store, and the price is usually very reasonable for such a tasty dish.

There isn’t much nutritional difference between the different colors of lentils, so give each one a try and see which ones suit your palate the best.

4. Queso Cottage

You can go for nonfat cottage cheese, and you will find that the top ingredient is nonfat milk. Cottage cheese is packed with protein and can be consumed if you are on weight lifting routines to tone your muscles.

Getting stronger or bigger muscles is a way to boost your metabolism so that you burn calories even while you are resting and sleeping. Try using cottage cheese as a substitute for fatty ricotta cheese. It tastes great on top of a spaghetti plate, and it gives that cheesy flavor without the fat.

5. Green Tea

Green tea does not contain any fat, and it has so many antioxidants in it, that it is often referred to as the healthiest drink you can have.

You can get your serving of green tea in any number of ways, including tea bags, or go a more traditional route by using matcha, the powdered form of green tea used in traditional Japanese tea ceremonies.

No matter which way you take, you will receive additional benefits with green tea that is not easy to have with other types of teas, because it is not processed like many others, which allows it to retain more of its antioxidants.

6. Apples

Of the most essential healthy foods, apples are a fat-free fruit that you can rely on when you’re hungry.

You can also incorporate it into your breakfast in the morning, or as part of your lunch. There are several healthy dinner recipes that feature apples, and in addition to being fat-free, they are also very good for you.

It turns out that there is a lot of truth in them that keep you away from the doctor, you just have to find a sustainable way to include them in your daily diet.

7. Kale

Kale contains almost one gram of fat per 100 gram serving, but the good it does far outweighs any effect its fat content has. In fact, eating a balanced diet consists of eating different types of food to obtain a good variety of nutrients, so there is a lot of ignorance in eating and avoiding foods based on the factor of their fat content.

A food like kale (kale) does so many good things for the body, that the fat content shouldn’t even be a factor in deciding whether or not to eat it.

8. Oranges

Oranges are a fat-free fruit that offers a ton of benefits, for example, vitamin C and fiber. It’s okay if you eat an orange as part of your morning meal. Just make sure you eat the whole orange and don’t just rely on the orange juice to get you started. Most of the conventional orange juices on the market are going to contain added sugar, which is not going to help your cause if fat loss is the goal.

9. Spinach

Spinach is a fat-free food that can be used in almost every diet program on the planet. Many vegetables out there contain minimal amounts of fat, and should certainly be consumed as part of a healthy eating regimen. Spinach just happens to be one of those vegetables that everyone knows is good, and it really is.

There are more vitamins and minerals in a serving of spinach than almost all the other vegetables that exist, which is why it makes it one of the healthy foods that can not be missing in your daily diet.

10. Broccoli

Broccoli is another fat-free vegetable option that offers you a ton of health benefits . Being one of the quintessential healthy foods, it contains less than a gram of fat, and is packed with fiber, protein, and vitamin C. Broccoli is fairly easy to serve as a side, and can be found in a lot of dishes that include it. somehow.

A broccoli vegetable stir fry is one way to get a lot of nutrition without a lot of fat. Eating it with a chicken breast will give you protein and help complete the meal without contributing to the fat content.

11. Yogurt

Yogurt in a fat-free version by using fat-free milk as the main ingredient. This makes it a great option for adding thickness and creaminess to a smoothie, while keeping the fat content low.

Make sure to avoid brands out there that advertise themselves as fat-free, but contain a lot of sugar or artificial sweeteners to make it taste better. Opt for a fat-free, sugar-free variety for the best results.

12. Spices

Season your food with seasonings and spices and you will not add any fat to your food . This is a great way to experience rich flavor without cranking up your fat intake. Fat is often added to foods to make them taste better. By removing the fat, the flavor often goes away. You can bring back some of that flavor with the creative use of a spice blend that perks up your palate without putting a load of fat.

13. Bananas

Bananas have only a hint of fat , and can essentially be considered fat-free. This makes them a great snack anytime. They give you energy without making you feel sluggish, and they won’t make you fat as long as you don’t overdo it and eat too many of them at once. The banana or ripe banana, makes it one of the most essential fat-free healthy foods in almost any diet.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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