How to eat less than 50g of fat a day

January 4, 2026 •

4 min read

According to the World Health Organization, limiting total fat intake to less than 30% of total energy intake can help prevent unhealthy weight gain. Adopting a regimen on how to eat less than 50g of fat a day requires mindful eating habits and strategic food choices to stay within your daily target.

Quick Summary

This guide provides effective strategies for reducing daily fat consumption to below 50 grams. It covers essential techniques like reading food labels, choosing low-fat ingredients, and using healthier cooking methods to manage your fat intake effectively.

Key Points

Learn Food Labels: Master reading nutrition labels to identify low-fat options and control serving sizes effectively.
Choose Lean Proteins: Opt for lean meats like skinless chicken breast and turkey, or plant-based proteins such as beans and lentils, to minimize fat content.
Adopt Healthier Cooking Methods: Replace frying with techniques like baking, grilling, steaming, or poaching to drastically reduce added fats.
Prioritize Whole Foods: Build your meals around naturally low-fat whole foods like fruits, vegetables, and whole grains.
Make Smart Swaps: Substitute high-fat ingredients, such as full-fat dairy and creamy sauces, with low-fat or fat-free alternatives.
Mind Portion Sizes: Be conscious of portion sizes, even with healthy fats, as calories can still add up.
Plan Ahead for Dining Out: When eating out, choose simply prepared dishes, ask for dressings on the side, and avoid fried foods.

Understanding the Fundamentals of Low-Fat Eating

To successfully consume less than 50g of fat per day, a solid understanding of where fat hides in your diet is crucial. The average adult consuming 2,000 calories aims for a total fat intake of 44 to 77 grams, so reducing this to below 50 grams is a deliberate, achievable step. Focus shifts from simply restricting fat to making smarter choices about the type of fat you consume, prioritizing beneficial unsaturated fats over saturated and trans fats.

Reading Nutrition Labels Like a Pro

One of the most powerful tools in your low-fat arsenal is the nutrition label. Learning to read these labels accurately will prevent hidden fats from derailing your progress. Always check the serving size, as the fat content listed is per serving, not per container.

Low Fat: Products must contain 3 grams of total fat or less per serving.
Fat-Free: These items have less than 0.5 grams of fat per serving.
Reduced Fat: This means at least 25% less fat than the regular version, but the product can still be high in fat.
Comparing Products: When comparing similar items, always look at the fat content per 100g to ensure an accurate comparison, as serving sizes can vary widely.

Smarter Cooking and Meal Preparation

The way you prepare food is as important as the food itself. Simple changes in cooking methods can dramatically lower your fat intake.

Opt for health-conscious cooking methods: Choose to bake, grill, steam, poach, or boil your food instead of frying it.
Control added fats: Measure cooking oil with a teaspoon or use a non-stick cooking spray to limit the amount used.
Leaner meat choices: Trim visible fat from meat and remove the skin from poultry before cooking. Select leaner cuts of meat to start with.
Swap full-fat ingredients: Use fat-free or low-fat dairy, such as skim milk, fat-free yogurt, and low-fat cottage cheese. Replace butter and margarine with reduced-fat spreads or herbs for flavor.

Low-Fat Food Swaps and Recipe Ideas

Transitioning to a lower-fat diet is easiest with a pantry full of low-fat staples. Prioritize whole foods that are naturally low in fat and packed with nutrients. Focus on a variety of fruits, vegetables, legumes, and whole grains.

Smart Food Swaps

Instead of: Creamy sauces like Alfredo.
Try: Tomato-based sauces or a puréed vegetable sauce.
Instead of: Fatty ground beef.
Try: Lean ground turkey, extra-lean mince, or vegetarian alternatives like lentils and beans.
Instead of: Full-fat cheese slices.
Try: A strong-tasting, reduced-fat cheese, grated to make a little go a long way.
Instead of: Deep-fried chips.
Try: Oven-baked thick-cut potato wedges cooked with a small amount of olive oil.

Sample Low-Fat Meal Plan

Breakfast: Oatmeal made with skim milk and topped with fresh berries.
Lunch: A sandwich with whole-grain bread, sliced turkey breast, spinach, tomato, and mustard.
Snack: A small handful of plain, unsalted nuts or a fat-free yogurt.
Dinner: Grilled salmon with a side of brown rice and steamed zucchini.

Staying Under 50g of Fat: A Daily Breakdown

To ensure you stay below the 50g daily target, keeping a mental or physical track of your intake is essential. Let's look at how common foods contribute to your total.


Item	Portion Size	Approximate Fat (g)	Notes
Oatmeal	1 cup (cooked)	3	Fat from oats and skim milk
Sliced Turkey Breast	3 ounces	2	Lean, white meat
Whole-grain Bread	2 slices	2	Check label for seeds
Low-fat Cottage Cheese	1 cup	2	Excellent protein source
Grilled Salmon	3 ounces	6	Healthy unsaturated fat
Brown Rice	1 cup (cooked)	2	Simple carbohydrate source
Mixed Berries	1 cup	1	Low-fat fruit snack
Total (Example Day)		18g	Well below 50g target

This simple day shows that a satisfying and varied diet can be maintained with careful planning. Snacks like air-popped popcorn, baby carrots, and mixed berries can add variety without significantly impacting your fat tally. For those dining out, be vigilant and ask for dressings on the side, choose grilled over fried, and opt for leaner preparations.

Conclusion: Making Low-Fat a Sustainable Habit

Eating less than 50g of fat a day is less about radical deprivation and more about informed, consistent choices. By becoming an expert at reading nutrition labels, adopting healthier cooking techniques, and making simple food swaps, you can easily manage your daily fat intake. Remember to focus on what you can eat—a wide variety of nutrient-dense, low-fat whole foods like fruits, vegetables, and lean proteins—rather than fixating on restrictions. A registered dietitian can provide a more personalized plan tailored to your specific health needs. Making these habits part of your routine will not only help you stay within your fat goal but also contribute to long-term well-being.

Visit the Heart UK website for more information on managing fat intake.

Frequently Asked Questions

For an average 2,000-calorie diet, the recommended total fat intake ranges from 44 to 77 grams, with less than 50 grams representing a low-fat target.

Not necessarily. 'Reduced fat' simply means the product has at least 25% less fat than its regular version, but it may still be high in fat. Always check the full nutrition label.

Healthier cooking methods include baking, grilling, steaming, poaching, or boiling. Using a non-stick pan or a cooking spray can also reduce the need for oil.

Choose extra-lean ground meat. Alternatively, you can brown regular ground meat and then drain the excess fat before adding other ingredients to your recipe.

High-fiber and protein-rich snacks like fruit, vegetables, fat-free yogurt, low-fat cottage cheese, and a small handful of plain nuts can help you feel full without high fat.

Use skim milk and reduced-fat spread instead of whole milk and butter. Using a strong-flavored, reduced-fat cheese grated on top can also add flavor with less fat.

Yes, but in moderation. Nuts contain healthy unsaturated fats but are high in calories. Stick to a small handful of plain, unsalted nuts as a snack to manage your intake.