The healthiest, low-calorie foods are those we get from nature. Whole, unprocessed fruits and vegetables, whole grains, starches, and cereals, as well as non-fat dairy products and lean protein-rich foods are best. These foods are nutrient-dense, meaning that you get loads of nutrients, not loads of energy (calories), per calorie of the food item.
Fruits and Vegetables
Low in calories, tasty, and loaded with vitamins, minerals, phytochemicals (disease-fighting plant compounds), and other nutrients, produce has much to offer. All of these nutritious, low-calorie picks offer less than 100 calories:
2 apricots = 34 calories
1 cup cantaloupe cubes = 56 calories
1/2 grapefruit = 36 calories
1 large orange = 62 calories
2 plums = 72 calories
1 cup raspberries = 62 calories
1 cup strawberries = 43 calories
1 cup diced watermelon = 49 calories
1 cup asparagus = 43 calories
1 cup raw broccoli or cauliflower flowerets = 23 calories
2 cups sweet bell peppers = 50 calories
1 cup shredded cabbage = 33 calories
1 cup raw carrots = 53 calories
1 cup green beans = 44 calories
1 cup boiled spinach = 41 calories
Dairy Products and Lean Protein Foods
Dairy products offer carbohydrates (for energy) as well as high quality protein. And lean protein sources, such as lean meat, can be very low in calories and provide nutrients such as zinc, calcium, phosphorus, iron and vitamin D. Add these low-calorie dairy foods to your list:
1 cup skim milk = 86 calories
1 cup plain, non-fat yogurt = 80 - 90 calories
1-oz string cheese = about 70 calories
4-oz 1% milkfat cottage cheese = 81 calories
Meat and meat substitutes, fish, and poultry:
3 oz. Atlantic cod = 89 calories
3 oz. light tuna (canned in water, drained solids) = 99 calories
1/2 cup chicken, light meat only, roasted = 107 calories
3 oz. beef, ground, 95 percent lean meat / 5 percent fat, patty, broiled = 140 calories
Veggie burger, made with soy (1 patty) = 98 calories
1 large hard-boiled egg = 78 calories
Whole Grains, Cereals and Other Starches
Whole grains, including pasta, rice, breads and cereals should form the foundation, or base, of your diet. These foods provide energy in the source of carbohydrates, B-vitamins, magnesium, folic acid, dietary fiber, as well as other nutrients. Some calorie-conscious choices include:
1/2-cup cooked brown rice = 108 calories
1 cup General Mills Cheerios breakfast cereal = 103 calories
1 oz. slice multigrain bread = 75 calories
3/4 cup cooked oatmeal = 124 calories
1/2 cup cooked spaghetti = 111 calories
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