Low Fat Diet Shopping List
Ok so now you have your high protein diet shopping list and your low carb diet shopping list so to round it off we’re going to look at the good fats that you need to make sure you include in your diet.
Although we all know that we want to control the fat content of our foods, the good healthy fats are essential to the functioning of our brain and all our organs. When we say healthy fats we means fats that contain essential fatty acids like Omega 3’s as well as those fats which include vitamins we can’t get much of anywhere else.
Lots of health nuts forget the fact that our brain is mostly composed of fat and uses fat as a primary source of energy so cutting down on all fat actually also limits your brain function and memory.
We’ll also look at bad fats that you want to avoid particularly trans fats which have been linked to heart disease, diabetes, obesity and Alzheimer’s disease.
Low Fat Diet A+ Shopping List
Since fats are high in calories it is best to limit service sizes. Generally one serving size is equivalent to a tablespoon so keep that in mind.
Olive Oil & Flaxseed Oil – Both are a great source of unsaturated fat, flaxseed oil is rich in omegas which help with cardiovascular function & reduction in muscle inflammation.
Nuts & Seeds – Raw unprocessed nuts and seeds are a great source of fat which act as a good snack since they cut into food cravings and keep you satiated for a long time. Tip: try adding your favorite spices and roasting them in the oven!
Natural peanut butter/almond butter – This means the variety which has no sugar or oils added, fantastic addition to add lots of flavour to a whey protein shake and again keeps you full until your next meal.
Avocados – About 75% of the calories from an avocado comes from fat which is the mono-unsaturated variety, they also contain potassium, Vitamin B’s, E, K and also high in fiber. Shown to decrease the bad LDL cholesterol.
Omega 3/Fish Oil Supplementation – Since Omega 3 fatty acids are so important to our cardiovascular health and have been shown to reduce muscle inflammation most dieticians recommend supplementing with Omega 3 or fish oil. The best variety are cold water wild fish oil since it contains all the essential fatty acids that we need in our diet, I recommend Nordic Naturals Ultimate Omega.
Organic Butter – Although most information out there deems butter as unhealthy saturated fat, they forget one important point. Butter has Vitamin A which is only digestible when consumed with fat. Vitamin A is important for our skin, hair, nails and even eyesight. Remember one table spoon is a serving size and organic means less chemical residues.
Fats to Avoid
Anything deep fried – This includes chips, chicken, fries, etc. Just way too many calories and no real nutritional value.
Margarine – Chemically processed oil. Why consume something that doesn’t in nature, the science supports the negative health effects of most margarine products.
Coconut and Palm Oils – Both found mostly in processed low quality foods.
Low Fat Diet Shopping List: Conclusion
Focus on Omega 3’s, nuts/seeds and olive oil/butter for your primary source of high quality fats and remember the one tablespoon serving size. You’ve got it all now when it comes to essentials that you should include in your shopping list when it comes to proteins, carbs and fats. If you have any questions, concerns or feedback about fats please leave a comment below..