A healthier-fat diet does not mean that no fats are eaten.

A low-fat diet includes:

• Lean meats.
  • No more than 5 to 6½ ounces of meat a day
  • No visible fat
  • Chicken or turkey without the skin
  • Fish such as salmon, lake trout, tuna, and herring, which provide healthy omega-3 fat
  • Fish canned in water, not oil
  • Baked, broiled, or grilled meats, fowl, or fish (not fried)
• Nonfat or low-fat milk, yogurt, cheese, and other milk products.
  • Cheeses with less than 5 grams of fat in an ounce
  • Nonfat sour cream, cottage cheese, cream cheese, or yogurt
  • No cream soups
  • No cream sauces on pasta
  • Low-fat ice cream, frozen yogurt, or sorbet
• Whole-grain cereals, breads, crackers, rice, and pasta.
• Herbs and spices (such as basil, tarragon, or mint), fat-free sauces, or lemon juice instead of butter.
• No more than 1 tablespoon a meal of fats and oils, such as butter, margarine, mayonnaise, and salad dressing.
• Butter substitutes, nonfat mayonnaise, or nonfat dressing.
• Applesauce, prune puree, or mashed bananas in place of the fat or oil used for baking.

A low-fat diet does not include:

• Chocolate candy, whole milk, and processed cheese.
• Regular ice cream.
• Fried or buttered foods.
• Salami and bacon.
• High-fat foods such as croissants, scones, biscuits, waffles, doughnuts, muffins, granola, and high-fat breads.
• Cinnamon rolls, cakes, pies, cookies, and other pastries.
• Prepared snack foods, such as potato chips, nut and granola bars, and mixed nuts.
• Coconuts and avocados.

Food labels show information about serving sizes and types and amounts of fat. Fast-food and convenience-food meals often have lots of fat.