Foods with 100 calories or less are preferable to include in your diet if you are trying to lose weight or maintain weight loss. If you are aware of the many nutritious foods that have approximately 100 calories, you will be able to keep track of your diet and shed unwanted pounds. Nancy L. Snyderman, author of "Diet Myths That Keep Us Fat: And the 101 Truths That Will Save Your Waistline--and Maybe Even Your Life," knowing food combinations that total about 100 calories will help you control your portions and lose weight.
Steamed Rice and Vegetables
Rice is a filling food that will satisfy you with a smaller portion. A quarter-cup of rice contains about 50 calories, notes Sheila Buff, author of "The Ultimate Calorie Counter." The remaining 50 calories of your lunch should come from steamed vegetables that pair well with rice. Broccoli, red bell peppers, carrots, celery and onions are all low calories vegetables that can be stirred into cooked rice. Cooking the vegetables in oil will add almost an additional 100 calories so steam the vegetables over boiling water until they are just tender to keep you calorie count at only 100. A splash of soy sauce will add some flavor without adding calories.
Shrimp Salad
Two cups of lettuce only totals about 20 calories, reports Snyderman, which leaves you plenty of room to add filling and nutrient-dense foods to your lunch salad. Most vegetables are very low in calories so add some chopped tomato, shredded carrots and celery chunks. Two or three boiled shrimp will add about 25 calories and will incorporate protein to your meal. Pass on the high-fat and high-calorie salad dressings, because they will put you way over the 100 calorie mark. Instead, drizzle your salad with white vinegar and a sprinkle of your favorite seasonings or squeeze a half a lemon over your vegetables to enhance the taste without adding calories.
Fruit and Yogurt
Fresh fruit chunks are low in calories and can be paired with one or two tablespoons of low-sugar yogurt to boost your protein intake, reports Snyderman. Chop about 1-1/2 cups of fruit into a bowl. Include different kinds of fruit to provide a variety of flavors in one meal. Include fruits such as berries, kiwi, pineapple, apples and bananas to vary the colors and nutrients in your lunch. Drizzle the yogurt over the top or dip your fruits into it to add flavor and nutrition to your lunch that will have about 100 calories. Since low-sugar yogurt is often lower in calories than full sugar yogurt, you can eat a little bit more of it.
References
- "Diet Myths That Keep Us Fat: And the 101 Truths That Will Save Your Waistline--and Maybe Even Your Life"; Nancy L. Snyderman; 2009
- "The Ultimate Calorie Counter"; Sheila Buff; 2002
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