Low-calorie foods are helpful if you need or want to watch your weight. Whether your doctor has asked you to watch your caloric intake or you simply want to cut back on the number of calories you eat, you need to choose the right foods. Some foods, like hard candy, may be low in calories, but candy is also low in nutrition. Consider the nutrition of every food before putting it in your cart.
Grains
Whole grains are a nutrient-dense food that give you much-needed fiber and healthy carbohydrates. Avoid fried breads of all kinds. Buy individual packets of oatmeal, which have just 97 calories, according to the USDA National Nutrient Database. High-fiber cereals, and reduced-calorie, whole-wheat breads that have less than 50 calories a slice are good grain choices. English muffins, low-calorie wraps and brown rice can round out your list. When eating grains, pay attention to the serving size. According to North Dakota State University, a serving of cooked cereal is 1/2 cup, and one piece of bread, or half an English muffin is a serving.
Fruits and Vegetables
Add a variety of fruits and vegetables to your list. Fruits and vegetables are great snacks, says the Centers for Disease Control and Prevention. A 72-calorie apple, 1 cup of grapes for 110 calories or a 105-calorie banana will help you keep within your daily calorie requirement. Include vegetables, such as carrots, bell peppers, cucumbers, zucchini, lettuces and fresh herbs to use in salads or for snacks. Try edamame, which are soy beans, or star fruit. One cup of frozen, mixed vegetables has 118 calories, according to the USDA National Nutrient Database.
Dairy Products
Eating dairy products is the primary way your body gets calcium. A publication from the Indiana Healthy Weight Initiative recommends eating three servings of dairy a day. Choose low-fat dairy to save calories. Regular cottage cheese has 216 calories in 1 cup, as compared to the 123 calories for same quantity of fat-free cottage cheese. Buy reduced-fat cheddar and mozzarella cheese for sandwiches and Italian dishes. Choose skim milk instead of whole or 2 percent, and read the labels on flavored dairy products to avoid unnecessary calories from sugar. Yogurt is a healthy, inexpensive breakfast food, and 8 oz. of plain yogurt made with skim-milk has about 125 calories.
Protein Foods
Beans, nuts and meats are all sources of the protein your body needs. Purchase select cuts of beef and trim them well to save fat and calories, recommends the United States Department of Veteran Affairs. Put skinless chicken breasts on your list. One-half of a baked, skinless chicken breast contains about 140 calories. If you use deli-meats, put extra-lean ham on your list. Two slices of extra-lean ham have 62 calories, and 3 oz. of roasted turkey has 132 calories. Buy your favorite unsalted nuts and eat a palmful for a snack a couple times a week. Use canned beans, if you do not have time to cook dried beans. One filling cup of great northern beans has about 200 calories, says the USDA National Nutrient Database.
References
- North Dakota State University: The Base of the Pyramid--Breads and Grains
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Indiana Healthy Weight Initiative: Lose 10 Pounds in 10 Weeks!
- United States Department of Veteran Affairs: Smart Shopping
- USDA National Nutrient Database for Standard Reference, Release 17: Energy Content of Selected Foods per Common Measure, Sorted Alphabetically
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