Never before have Americans had so many fat-free foods to choose from. In our effort to eat healthier diets, consumers have convinced the food industry that tasteful fat-free foods are a sign of the times. Yet many fat-free foods have been around for centuries. These include most fruits and vegetables (excluding avocado and coconut) , beans, legumes, most grains, popcorn, salsa, coffee, and tea. Any of these could be included as part of a healthy eating plan. Other fat-free foods have been available only over the past decade, including fat-free cookies, crackers, soups, cakes, luncheon meats, ice cream, yogurt, hot dogs, salad dressing, cream cheese, sour cream, and chips.

Package labels now provides us with accurate information on the fat content of foods. It is important to look at portion sizes. Some foods may be considered fat-free in small portions, but if you eat a large amount, the small amount of fat per serving may add up. And although these fat-free items have provided a lower-fat alternative, they also tend to provide a lot of calories, particularly in the form of simple sugars. In fact, many of us who have switched to fat-free products have actually increased the total calories we eat because we aren't controlling our portions.

Try to include these fat-free foods in your daily meal plan:
* skim milk,
* fresh fruits and vegetables,
* beans and grains, and
* air-popped popcorn or rice cakes.

But remember, anytime you take in more calories than you burn off, you gain weight even though it wasn't your intention at all.

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