Eating fewer calories than your body needs may not only help you lose weight, but may also help you live longer. A calorie-restricted diet reduces your total caloric intake by about 20 to 30 percent. When reducing your calorie intake, it is important to choose low-calorie nutrient-dense foods to ensure you will meet all of your nutrient needs. Consult with a physician before starting any diet program.
Vegetables
Vegetables make up the bulk of your intake on a calorie-restricted diet. Vegetables are very low in calories, usually about 25 calories per 1/2 cup cooked or 1 cup raw, and contain high amounts of vitamins and minerals. In addition, vegetables are high in fiber and can help control hunger. Low-calorie vegetables for the calorie-restricted diet include leafy greens, kale, spinach, broccoli, mushrooms, cucumbers, cauliflower, cabbage, peppers, eggplant, artichokes, asparagus, carrots, zucchini and onions.
Fruits
Fruits are also low in calories and contain high amounts of essential nutrients including fiber, potassium, vitamin A and vitamin C. A small serving of fruit contains about 60 calories. Whole fruit is more satisfying than dried fruit or juice on a calorie-restricted diet. Fruit choices include apples, oranges, melons, berries, grapefruit, cherries and grapes.
Whole Grains
The Calorie Restriction Society suggests you limit your intake of simple sugars when following a calorie-restricted diet. Simple sugars have little nutritional value and absorb quickly increasing your hunger. Instead, choose whole grains for their fiber and nutrient content. Read the ingredient list of a food product to identify whole grains. A whole grain, such as whole wheat or oats, should be listed as the first ingredient. Whole grain food items for a calorie-restricted diet include whole wheat bread, whole grain cereal, oatmeal, bulgur, brown rice, millet, quinoa, barley and popcorn. Each serving contains about 80 calories.
Lean Meat and Low-Fat Meat Substitutes
Meat and meat substitutes provide protein. Choose lean sources to limit your caloric intake. Each serving of a lean meat or low-fat meat substitute contains about 45 calories. Lean meats include white meat skinless poultry, fish, lean ham, pork tenderloin and beef tenderloin. Low-fat meat substitutes include egg whites, egg substitutes, nonfat cheese and low-fat tofu. The Calorie Restriction Society recommends you include fatty fish in your diet, such as salmon or tuna, for its omega-3 fatty acid content.
Nonfat Dairy Products
Dairy foods provide calcium for bone health. Each serving of a nonfat dairy food contains about 100 calories. Choices for a calorie-restricted diet include nonfat milk, nonfat plain yogurt and nonfat sugar-free fruit yogurt.
Fat
Fat intake needs to be limited and carefully tracked when following a calorie-restricted diet. Choose heart-healthy monounsaturated and polyunsaturated fats such as olive oil, almonds, walnuts and avocados.
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