Maintaining an appropriate body weight is important for staying healthy and preventing obesity-related diseases such as heart disease, diabetes and some forms of cancer. Engaging in regular exercise and eating a well-balanced diet can help achieve and maintain a healthy body weight. Eating low-calorie, nutrient-dense foods can help with weight loss for people who are overweight or obese.
Low-Calorie Claims
Nutrient content claims seen on food labels may read low-calorie, calorie-free or reduced calories. The Food and Drug Administration (FDA) defines calorie-free foods as being less than 5 calories per labeled serving. Low-calorie foods are defined as being 40 calories or less than reference amounts generally consumed by customers. Reduced calorie claims on product food labels must contain at least 25 percent fewer calories than the customarily consumed reference foods.
Vegetables
Vegetables are naturally low in calories. According to the National Lung Heart and Blood Institute, a cup of salad greens or raw vegetables, ½ cup cooked vegetables or ½ cup of vegetable juice all contain approximately 25 calories per serving. Vegetables are dense in nutrients and can be filling despite being low in calories due, in part, to high fiber content. Vegetables can contain hidden added calories if prepared with butter, margarine or salad dressing, however.
Fruits
Fresh fruits are fairly low in calories as well. One serving of fruit equivalent to one small banana, apple or orange, one kiwi fruit, 1 cup of fresh berries or melon cubes, 1/2 cup fruit juice or 4 tsp. of jam contains approximately 60 calories, according to the National Lung Heart and Blood Institute. It’s important to note, however, that dried fruits such as raisins may contain added sugars and possess a higher calorie content per volume than fresh fruits.
Grains
Grain products are typically low in calories, depending on how they are prepared. Servings of one slice of whole grain bread, 3/4 cp of cold cereal, 1/3 cup rice or 1/2 cup pasta all contain approximately 80 calories per serving. Grains prepared with Alfredo sauce, butter, high-fat milk products or oils contain additional calories per serving.
Lean Meats
Meats are low in calories if they contain little or no fat. Lean chicken, turkey and fish all contain approximately 55 calories per 1 oz. serving size. High-fat meats, such as certain types of red meat, bacon or sausage, are significantly higher in calories than lean meats.
Low-fat Dairy
Certain types of dairy products are low in calories. Low-fat or fat-free milk products, such as skim or 1 percent milk and nonfat or low-fat yogurt, are significantly lower in calories than high-fat dairy products. One cup fat-free or nonfat milk or yogurt contains approximately 90 calories, according to the National Lung Heart and Blood Institute.
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