When you're on a limited-calorie diet, it's important to eat foods that give you a healthy serving for a low number of calories. Less energy-dense foods, which generally contain quite a bit of water and fiber, will keep you feeling full longer than high-calorie items that you must limit to small servings. According to MayoClinic.com, eating less energy-dense foods can help you lose weight because you won't feel as hungry throughout the day.
Fruit
Fresh fruit is packed with the vitamins and nutrients you need in a healthy diet, and most fruits have few calories per serving. For example, a medium apple has 70 to 80 calories, and it's packed with fiber and water. Melons are also a great choice when you're watching your calories. Jonny Bowden, author of the book "The 150 Healthiest Foods on Earth," points out that a whole large cantaloupe contains about 230 calories and, because it's nearly 90 percent water, you're likely to fill up before you can finish it. However, if a high-volume snack is what you're after, stay away from starchy choices, such as bananas.
Vegetables
Vegetables are also a high-volume, low-calorie choice. You can snack on several cups of fresh, crunchy veggies like carrot sticks, celery sticks, snow peas and bell peppers before the calories even really begin to add up. A 3.5-oz. serving of baby carrots has only 38 calories and 1.8g fiber. Filling most of your plate with steamed vegetables and green salad helps build a satisfying, low-calorie meal. Because most vegetables are packed with fiber, they're slow to digest and keep your stomach satiated. You may wish to steer clear of starchy or fatty vegetables, such as potatoes and avocados, if you want to stick to a high-volume plan.
Popcorn
If you're craving a crispy snack, reach for some air-popped popcorn instead of chips, pretzels or crackers. Air-popped popcorn contains about 100 calories per 3.5-cup serving, and it's fat-free. You can spice it up with a light sprinkling of salt, cracked black pepper or Parmesan cheese. Watch out for popcorn that's been popped in oil and drenched in butter, such as the type you find in movie theaters. It's calorie-dense and fattening.
Soup
Starting your meal out with a cup of broth-based soup, such as chicken or vegetable, can take the edge off your hunger and keep you from overeating during the main course. Many soups are packed with vegetables and lean protein, and broth-based soups generally contain about 100 calories per 1-cup serving. Avoid high-calorie cream- or cheese-based soups. They may fill you up, but offer up tons of fat grams and up to 400 calories a bowl.
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