Low fat foods are helpful during pregnancy. It controls excess fat gain. Watching the amount of fat you eat is important while getting adequate nutrition for you and your baby.

Diets high in fat tend to be high in calories and can lead to weight gain.

It is also important to keep in mind that just because something is low in fat doesn't mean it is low in calories.

A good rule of thumb when you're reading food labels:

For every 100 calories, if the product has 3 grams of fat or less, it's a low fat product.

This means 30% or less of the calories from the fat.

Here are some low fat foods to choose from:

Dairy and dairy like products

• Low-fat (1%), or fat-free (skim) yogurt, cottage cheese, or low-fat milk

• Sorbet, sherbet, gelatin ices, and low-fat or fat-free frozen yogurt

• "light" cream cheese or fat-free cream cheese

• Different types of fat-free cheeses

Fish, meat, and poultry

• Egg whites or egg substitutes

• Crab, white fish, shrimp, and light tuna (packed in water)

• Veal, chicken and turkey breast (without skin), and lean cuts of other meats (look for "loin" in the name) - Braise, roast or cook them without added fats

• Extra lean ground beef such as ground round or ground turkey breast (check the labels)

• Garden veggie burgers

Grains, cereals, and pastas

• Hot (oatmeal or grits) and cold cereals (except granola types)

• Rice or noodles (watch out for fat in sauces you may add)

• Bagels, pita bread, or English muffins

• Low-fat crackers

• Soft tortillas – specially corn or whole wheat

• Toast, English muffins, or bagels with fruit jelly or honey (no butter)

• Pretzels, soda crackers

• plain breads

Fruits and vegetables

• Fruits and fruit juices

• applesauce

• Vegetables and vegetable juices

• Watch out for the fat in sauces that you may add

Snacks and sweets

• fruit pie fillings

• Gelatin

• Puddings made with skim milk

• Baked chips, tortilla or potato

• Low-fat microwave popcorn

• Hard and jelly candies

Other foods

• Broth type soups with a vegetable base

• Sauces, pudding, or shakes made with skim milk

• Salsa

• Light margarine and mayonnaise

• Mustard

• Reduced-calorie or fat-free salad dressings

• Non-stick cooking spray

Find more information on pre-pregnancy planning, infertility, healthy pregnancy, obstetric care, labor and delivery, postpartum wellness, and related topics.


Fruits and vegetables

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