Foods to Choose and to Avoid on a Low-Fat Diet

Foods to choose and to avoid on a low-fat diet

Foods to Choose / Foods to Avoid
Breads and cereals / Weetbix, Fruity Bix, Mini Wheats, Nutrigrain, Sultana Bran, Fibreplus, Sportsplus, oats/porridge
Wholemeal/grain bread, rolls, crumpets, English muffins, fruit bread, pikelets, pancakes
Taco shells, tortillas, pita bread,
Flour, custard powder
Brown rice, wholemeal pasta, tinned spaghetti, barley
Scones, fruit bun, meringues, low fat biscuits eg.Snack Right biscuits, Weight Watchers,low fat cake
Plain dry biscuits low in fat eg. Water Crackers, Salada light, rice crackers, pretzels, plain popcorn, apple crisps
Veggie chips
Corn thins / Muesli, cereals with nuts eg “Nut Feast”
Pies, pasties, sausage rolls, other pastries
Regular cake, croissants, donuts, chocolate biscuits, cream biscuits, other high fat biscuits
Jatz, cheese savoury biscuits, BBQ or savoury shapes, regular crisps, Twisties, Cheezles,
Dairy/dairy alternatives / Low fat milk eg. Pura light start or skim milk
Low fat yoghurt and custard
97-99% fat free cheese, cottage cheese
Low fat ice cream or Vitari
Gelato/sorbet
Skim condensed milk / Regular full cream milk, cheese, yoghurt, custard, ice cream,
Cream, cream cheese
Coconut milk or cream
Drinks / Cordial, soft drinks, fruit juice, tea, coffee, Ovaltine, Nesquik, drinking chocolate,milo
Low fat flavoured milk / Full fat milk drinks
Fruit and vegetables / Fresh or frozen, dried and tinned
(do not add fat in cooking) / Coconut, avocado, olives, potato salad, coleslaw, fried vegetables, fried potato chips/wedges
Meat, fish, chicken, eggs and nuts / Chicken ( with no skin), low fat beef/pork, low fat ham, non-oily fish, grill all meat, don’t fry
Home-made burger patties with low fat beef
Tuna in brine or water
Eggs, baked beans, red kidney beans, lentils, dhal, chick peas / Fatty meat, sausages
Skin on chicken
Oily fish
Fritz, kabana, salami
Regular schnitzels, pre-made hamburger patties, nuts, seeds eg. sesame
Sugar / Sugar, icing sugar/mixture, honey, jam, sugar lollies, liquorice, jelly, sprinkles, sugar based water ice blocks / Chocolate, caramel or chocolate lollies
Spreads/fats and oils/other / Honey, maple syrup, Vegemite, jam, low fat margarine
Milkshake syrups, food essences eg. vanilla
Vegemite, salt, pepper, herbs and spices
Low fat mayonnaise and salad dressings
Tomato sauce, Worcestershire sauce, soy sauce, Asian sauces
Gravy made with powder – no oil / Butter, oil,
Nutella, peanut butter
Regular mayonnaise & salad dressings
Gravy made with meat juices/oil

Women’s and Children’s Health Network

Nutrition Department

72 King William Road

North Adelaide SA 5006

Telephone: (08) 8161 7233