Nutrient-rich, low-calorie foods can enhance your wellness and support healthy, long-term weight management. According to the Mayo Clinic, a diet based upon foods rich in nutrients, fiber and/or water, yet relatively sparse in calories, can allow you to eat more food volume while ingesting fewer overall calories. For best results, aim for a variety of nutrient-rich, low-calorie foods and modest portions of denser foods, such as nuts, seeds and plant-based oils.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals, antioxidants and dietary fiber. Fresh fruits and vegetables and broth-based vegetable soup also provide rich amounts of water, which supports hydration and fullness between meals. According to the Harvard School of Public Health, consuming nine servings of fruits and vegetables daily, or the amount reaped from 4 1/2 cups, can reduce your risk for cardiovascular disease, certain forms of cancer, obesity and type two diabetes. Fruits and vegetables particularly rich in nutrients yet low in calories include berries, citrus fruits, apples, apricots, plums, pears, cantaloupe, kiwi, tomatoes, spinach, broccoli, cauliflower, Brussels sprouts, kale, romaine, string beans, onions, asparagus and red and green bell peppers. Frozen and canned varieties, stored in natural juices, provide valuable secondary options to fresh fruits and vegetables. To reduce your overall calorie intake and improve your wellness, the Mayo Clinic suggests increasing the amount of fruits and vegetables you consume at all meals and snacks.
Whole Grains
Whole grains provide more nutrients, such as such as B vitamins, selenium and magnesium, than refined grains, such as enriched breads, sweets and snack foods. As complex carbohydrates, whole grains also provide rich amounts of dietary fiber. For this reason, the Mayo Clinic suggests replacing refined carbohydrates with whole grain equivalents most often. Whole grains are also low-glycemic, meaning they have a mild impact on blood sugar levels. By managing your blood sugar, you may reap additional benefits, such as sustained energy and fewer cravings for sweets and other snack foods. Nutrient-rich whole grain-based foods include 100 percent whole grain bread, long-grain brown rice, wild rice, quinoa, old-fashioned or steel-cut oatmeal, air-popped popcorn and whole grain cereals, pasta, tortillas and crackers. Aim for a variety of whole grains routinely to reap the broadest nutritional benefits.
Low-Fat Dairy Products
Low-fat dairy products, such as skim or low-fat milk, yogurt, cottage cheese, sour cream and hard and shredded cheeses, provide valuable nutrients, such as calcium, B vitamins and vitamin D. As protein-rich foods, low-fat dairy products can keep you fuller longer and support lean tissue growth and repair. To reduce your overall calorie intake, the American Dietetic Association suggests replacing whole milk and cream with skim or low-fat milk in coffee beverages. Similar benefits can be reaped by utilizing low-fat milk in cream-based sauces and substituting part-skim mozzarella cheese for high-fat cheeses in casseroles, pizza and other dishes. Skim milk has more nutrients and fewer calories per ounce than sugary soft drinks and juices and, due to its protein-content, can satisfy your appetite for longer amounts of time. Adding vegetables to cheese-containing dishes can also increase nutrient content and reduce calorie-content per portion. Soy-based and lactose-free milk, cheese and yogurt varieties provide valuable alternatives for people who do not consume dairy products.
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