A low-fat diet limits total fat intake, focusing on fruits, vegetables, whole grains, lean proteins (skinless poultry, fish, beans), and low-fat dairy while avoiding fried foods, fatty meats, high-fat sauces, pastries, and processed snacks, aiming to reduce calories from fat to under 30% for heart health, weight management, or managing conditions like gallbladder disease. Healthy cooking methods include baking, broiling, steaming, and using herbs for flavor, with oil sprays and non-stick pans for preparation.