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Here is a traditional low fat eating plan that aims to keep fats to 30% or lower as recommended by the American Heart Association.
- Fruit or Fruit juice
- breakfast cereal (avoid toasted muesli or that with high sugar content) or cooked oats with skim or low-fat milk
- savory dish: grilled tomato, baked beans (2 eggs a week)
- bread or toast with a scrape or mono- or polyunsaturated margarine and spread such as jam, honey, or yeast extract.
- water, tea, coffee, skim milk
- mixed vegetable salad with polyunsaturated dressing or no-oil dressing
- cottage cheese, drained canned fish or bean dish
- bread, bread roll, pita bread or crispbread (aim for wholemeal)
- fruit or low-fat yoghurt
- water, tea, coffee, skim milk or fruit juice
- small serve of lean meat, chicken or fish (remove all fat, and skin on poultry, and limit fats in meal preparation) or vegetarian savory dish
- rice, potato, pasta
- mixed vegetable salad
- low-fat dessert made with low-fat milk (custard, yoghurt
See more calorie-based meal and diet plans.
- Insull, W., Henderson, M. M., Prentice, R. L., Thompson, D. J., Clifford, C., Goldman, S., … Woods, M. (1990). Results of a randomized feasibility study of a low-fat diet. Archives of Internal Medicine, 150(2), 421-427. Link