Designing A Menu For A Low Fat Diet

When designing a menu for a low fat diet, the most important thing to remember is that you need to have your "toolkit" on hand at all times. What is the toolkit? It's an assortment of low fat meats, spices, vegetables, whole-wheat pastas and other items that will let you prepare an abundance of meals in minimal time, so even those rushed weeknight dinners will have menus that fit your diet.

We're going to discuss here things that you can keep on hand, not things like fresh meats and vegetables that, while an important part of your diet, may not always be on hand.

So, what exactly should you have on hand? Let's take a look:

• Meats: All warehouse clubs sell big bags of flash-frozen boneless, skinless chicken breasts. Smaller versions of them are also available in all grocery stores. Tyson Foods makes a "perfect portions" breast that comes out to 4 to 5 ounces, which is your average recommended protein serving. Frozen fish has also taken great leaps, and fish like tilapia, whitefish, flounder and trout are now available at a quality level almost indistinguishable from fresh.
• Vegetables: Like frozen fish, frozen vegetables are worlds different from what they were just a few years ago. Gone are the waxy, plastic-like peas, beans and corn of yesteryear. Today's low fat diets can feature vegetables that look and taste fresh from the field. For those who prefer vegetables in sauce, there are a variety of selections, especially some Asian flavors that are truly outstanding.
• Spices: The key here is freshness. Avoid the grocery store spices, which may have been there for a long, long time. If you don't have a gourmet store in your town, there are online merchants that sell fresh, high quality spices for about what you'd pay at the grocery store, maybe even less.
• Sweets: Don't forget your sweet tooth. Low fat and low sugar ice cream treats have exploded in recent years, with heavy hitters like Blue Bell and Blue Bunny getting into the act along with familiar names like Skinny Cow and Weight Watchers. There are cones, bars, ice cream and even ice cream sandwiches. Whatever your sweet tooth screams for, you'll find something to satisfy it.

Shop well and keep your freezer and pantry stocked, and your low fat menu will sparkle!

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