SweetAdditions

We refer fat as a one of food compound that is solid at room temperature. But actually fat can be in any state (Solid or liquid) with composition of fatty acid and glycerol. Fat is one of the major sources of energy and heat. Vitamin A, D, E, and K are soluble only in fat and it plays vital role in body functions.

However today there is a major issue of obesity and overweight in developed countries. Consumption of junk food and bad food habits leads many people towards heart and other disease. We can’t totally eliminate fat from our menu. It is not possible and not also recommended. But we have to aware of good and bad of each fat type. There are two types known as saturated and unsaturated fat. Saturated fat can stack themselves with each other can block blood circulation.
Vegetable Fats
All edible vegetable fat are cholesterol free. This means eating palm, soya, peanut, cotton seed and Sunflower oil are safe for your heart. They are good source of unsaturated fat and omega 6 in body.
Animal Fats
This fat is derived from animals. All fat in milk, butter, ghee, chicken, beef, fish and pork are animal fat and comes with high risk of heart attack.
Here are some sample menu plans for low fat diet.

Option 1 (1700 Calories)

Breakfast
One boiled egg – 85 cals
1 Glass unsweetened Orange juice – 165 Cals
2 slice of Bread – 200 Cal
Lunch
Large bowl of salad – 90 cals
Fruit of your choice – 70cals
Nuts-500 cals
Snack
Protein shake -170
Dinner
Penne with Salmon and Roasted Vegetables – 400 cals

Option 2 (1200 Calories)

Breakfast
1 bowl oatmeal w. fat free milk -350 Cal
1 Cup of herbal tea – 00 Cal
Lunch
Tuna salad- 200 cal
2 Whole wheat bread – 140 cal
Tea or Coffee (Sugar Free) – 00cals
Snack
banana -100
Dinner
1 cup Steamed rice – 164 Cal
Mash potatoes – 120 Cal
Steamed vegetables – 120 Cal

Option 3 (1400 Calories)

Breakfast
2 Slice whole wheat bread toast – 120 cal
1 Cup of soya milk – 120 Cal
Small glass fruit juice – 70 calories
Lunch
Beans – 120 cal
Jacket potato – 100 cal
1 Apple – 50 cal
Snack
Dried fruits and nuts – 120 cals
1 Piece of fruit – 80 cals
Dinner
Creamy Salmon Pasta – 550 cals
Low calorie, low fat dessert – 150 cals

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