When it comes to eating a low-calorie diet, all foods are not created equal. Many products that claim to be low-calorie are full of unhealthy ingredients and preservatives. Processed or prepackaged diet foods offer little nutritional value and lack flavor. The healthiest and safest low-calorie foods are those found in nature. These foods are high in fiber and full of nutrients, giving you more energy and fewer calories per serving.
Fruit
Fresh or frozen fruit offers essential vitamins, antioxidants and minerals, including vitamins A and C, potassium and folate. If you're looking to lose weight, fruit helps fight cravings and provides a healthy substitute for dessert. Fruit helps protect your body from chronic disease, such as cancer, stroke and heart disease, according to the Centers for Disease Control and Prevention. Fruit also offers a portable snack option. Pack a piece of fruit with your lunch or grab one as a snack when hunger strikes. Opt for fresh, frozen or dried fruit with no added sugar or preservatives. Canned fruit can be high in calories since it often contains sugary syrup and preservatives. According to the USDA National Nutrient Database, one cup of strawberries has 43 calories, while a banana has 105 calories.
Vegetables
Most vegetables, when baked or served raw, provide important nutrients, such as magnesium, iron, calcium and vitamins A and C. Like fruit, vegetables have a high content of water and fiber, which helps battle cravings and keep you satisfied for longer. Many vegetables have fewer than 50 calories per cup, according to the UCLA Center for Human Nutrition. The antioxidants in vegetables improve your energy level and help combat the process of aging. Incorporate various vegetables into your meals, including asparagus, spinach, carrots, romaine or red leaf lettuce and collard greens.
Dairy
Low-fat or nonfat dairy products, such as skim or 2 percent milk, cheese and yogurt, provide vitamin D, phosphorous and calcium. Consuming low-fat or nonfat dairy products helps build strong bones and muscles while improving the function of vital organs, according to the National Institutes of Health. These products offer a healthy substitute for animal products that are high in cholesterol and saturated fat. Choose plain low-fat or nonfat yogurt and use fruit as a natural sweetener. One cup of plain nonfat yogurt has 127 calories. Low-fat cheddar cheese has 49 calories per ounce, while one cup of skim milk offers 83 calories, as calculated by the USDA National Nutrient Database.
Whole Grains
Whole grain options, such as brown rice, breads, pastas and cereals, offer a low-calorie option full of dietary fiber, folic acid, B-vitamins and carbohydrates. Unlike simple carbohydrates, these complex carbohydrates improve rather than deplete your energy levels. Monitor your portion sizes to ensure you are eating the proper serving size. Cooked brown rice has 108 calories per 1/2 cup and each slice of reduced-calorie wheat bread has 46 calories, according to the USDA National Nutrient Database.
Member Comments