 Alright, I'm gonna just record this video to give general directions for low fat shopping in the event That somebody is shopping for me, or I don't know What are the low fat items that you can find in shoe for sale So let's see All right, we in the supermarket section in the supermarket section. Okay, so basically I'm just gonna start work my way around this virtual supermarket here Greens are our greens and produce are golden. These are great. So these are what I stock up on because I'm eating a lot of salads currently Probably will be for the foreseeable future The only things that are notably not low fat and because I'm saying this because they're listed here is Avocados are really high in fat And almost without exception seeds are high in fat except for like one or two very obscure seeds that you will not find on supermarket shelves They're by and large high fat items. So let's just say if you look at these avocados Data recording this on they have the nutritional info. So not on all products And for instance this fresh product, they don't have it so if it just Know that avocados are high fat most of them We'll have it listed though So that's the first thing is you know my my kind of go-to's in the produce section are because these are great for salads cucumbers tomatoes Pepp bell peppers lemons are great because they add flavor to salads without contributing fat So yeah, these are kind of my the things I I have Now let's look at the dairy section. So dairy is a tricky old one because Certain dairy I have not found yet cheese. That is so low fat the official definition of low fat is according to the health UK, which is a official cholesterol lowering recommendation people charity and most reputable Dietary authorities low fat equals three grams or less per 100 grams of fat and for liquids 1.5 I think the reason it's lower for liquids is because You'll have more volume of them. So three and 1.5 over the two magic numbers So looking at like for instance Guvinoat So these guvinoats are who beam This is not a category. I've had much success with and finding stuff That's actually a fat so you can see here that it's 28 percent 29 percent So these are easy because they just list the fat content right up from but let's just take one where that's not the case So like this cheese here So the the hint that it's not low fat is that it's got the the mandate government mandated label Schumann rewee But I'm at the water and it's also he says here 21% fat so cheese is like the exception that the fat exact fat content is like Listed front and center on the label not the case obviously for most products. So These cheeses I've not yet found the closest I've found I have found one actually kind of like imitation Hard cheese that was 10% No, it was 5% but it was I really hated it. It was really not good the cheese That I'm enjoying currently I'm having a cheese renaissance is Is white cheese, so I'm just gonna see where it is here So you can see that there's a 5% bulgarite so 5% is very easy to find I have found But that's not low fat because the limits three so I've not found three or lower in in like feta or bulgarite Etc. Unfortunately 16 if you can see how you can see how widely the far percentage of cheese varies so we have here 5% Here 16% we just had like 30% in the hard cheeses Even a bulgarite, which you might think of as a healthier cheese It does go up to 24% which is way way beyond the 3% limit So there are both plenty of 5% options and plenty of options that are far out of that limit So yeah, I have to kind of buy with this in mind. So I've been buying 5% cheeses basically From this a few things. So labneh is also something I found that there are a decent amount of 5% products and even though as I said that is itself not ideal and And what else have I found so yeah, mostly feta labneh and yogurt so yogurt Is and milk you there's all we can also find there is not skim milk, but there is low milk here So we can find Madhav Gavinot and we have Gavinot Me as Nia Butter I've not I've not found in Israel so far a butter substitute Like a low low low low type product. Ah, here we go labneh 5% so I don't even need to search for it So yeah, this is the shoe facade product. They do a 5% lab now There's a few 5% labne is on this on the shelf and those are also great because they're a spread You can have for breakfast and for you know, because hummus is unfortunately out So it's good to have stuff like this to replace it with so if you go to Motserai halav. Let's just stay in the dairy section for just one more a few more seconds Within milk. So there's the 1% milk is the lowest. I believe that exists in Israel So this what I mean buying 1% is is fine. It technically is low fat as I said, it's at 1.5 in 1.5 per 100 grams. You can see Akim to zone Taim 100 grams so the this is 1% milk. So that's actually considered fine You will find skim milk at 0.6 in some other countries, but not here. So So that's the product I go for you could you could also see there was 1.5 there. So I'd go for the 1% Let's just see what else we can find here If we can find where is yogurt yogurt yogurt must be listed somewhere here, and I'm just not seeing it Here we go right in front of me Yogurt free slash diet so yogurts an abundant category of low fat in fact This is the best part of the dairy section is the yogurt section There's more fat free in 0% yogurts, and there are cheeses of any variety So there's really a lot of options here. So you can see there's Greek yogurt Now there the common thing about the low fat diet is people cut down fat only to really drastically increase their sugar consumption, which is not healthy Therefore I'm trying to avoid that. So I'm like avoiding stuff like this These kind of you know artificially sweetened yogurt. I'm looking I'm opting for like Greek yogurt. So if there's a you'll find here yogurt It's a way chocolate. Nope. I'm looking for just Greek yogurt yogurt. Do you have a knee? I'm sure it's here. You'll find, you know 0% or 0.9. So remember it's 3% for Yogurt in lemon. It's 3% for solids and 1.5 for liquids So yogurt's a good one a good one to go for In terms of salad team. No, that's I guess we'll just do it continuous this sequence. So in terms of fish and in terms of meat So basically the best one is turkey and sliced turkey breast is The best deli meat and that's fortunately easy to find. So you'll find lots of options there In terms of like fresh fish, so Basically haddock cod Place those white fishes are very low in fat And SMS sardine, mackerel and salmon those are fattier fish So the low fat diet as I've been told to do it and as I think it is for all people It doesn't mean is animal fats, vegetarian fats, healthy fats supposedly healthy fats. It's just fats full stop So Even though like those salmon are like high in omega-3s. They're not Things I'm eating basically So let's see what else we have here on offer There's a lot of false friends in the worlds of in the worlds of of Low fat eating stuff you think is healthy or it says it's reduced in fat But it's not actually low fat so mayonnaise is a great example because you'll have stuff that says light mayonnaise And you look at the nutritional label and that's which is why that's vital and it's like 35 percent So if you take this category what you mentioned here was Tachlife basar, kafua, which is frozen meat Meat substitutes, so you know stuff like schnitzels made from plants that kind of thing. Let's just take this one schnitzel tiras You might think oh that sounds like really healthy corn schnitzels And my question is there actually much protein in this thing 6.7% protein is not very high and 6.7 fat Sorry per 100 we are actually for fat at 6 so it's 6% fat. So it's double the limit. So again It's not necessarily that You know everything vegan or vegetarian or supposedly healthy is actually low fat Anything that can add flavor without adding fat is good. So stuff like spices are great lemon is great Unfortunately olives are clearly out because they're very high in fat Pasta is great and then grains and legumes so stuff like chickpeas and lentils and you know Wheat and stuff like that is all it's all good stuff And I think that's mostly what I buy at the supermarket. So oh in terms of the breakfast I'll so the best ones are like bran flakes muesli and granola and granola. I would also put the category of Health foods that are not low fat because they're the nuts really add up the fat content So stuff like bran flakes is what I'm going for for breakfast or bran flakes and skim milk and Yeah, I think this is really I mean There's so many of the like subsections here to go into but those would be like the main things at the moment Oh and of course Spray oil would be essential as well at the moment