The term convenience food might evoke images of sugar-laden pastries, greasy hamburgers, microwave dinners and other high-calorie fare, but convenience food doesn't always have to sabotage your diet. Some easy-to-prepare items are refreshingly low in calories, and adding them to your menu can help you save time and money without threatening your waistline.
Types
According to the Cleveland Clinic's Grocery Guide, the best options for low-calorie convenience foods include soups with clear broth, prepared dishes that have clear rather than creamy sauces and marinades, premade salads with dressing on the side, frozen vegetable packages, reduced-fat meal entrees, water-canned tuna or salmon, low-fat or nonfat yogurt and precut fruits and vegetables. Although many convenience foods come labeled with their calorie content, Help Guide says you can avoid a calorie overload when nutrition facts aren't available by choosing vegetable-based convenience foods and lean meats, limiting toppings such as mayonnaise and cheese and avoiding any items that have been fried, breaded or batter-dipped.
Identification
Per U.S. Food and Drug Administration regulations, a convenience food can be considered low calorie if it contains less than 40 calories per serving, or -- for full meals -- fewer than 120 calories per 100 g of food. For an item to qualify as reduced calorie, it must contain at least 25 percent fewer calories than the original item. Convenience foods meeting either of these criteria can feature a "low calorie" or "reduced calorie" label on the packaging, making it easier to identify what foods will have the smallest calorie impact on your diet.
Benefits
If you're a dieter seeking to shed pounds, low-calorie convenience foods can serve as quick snacks or meals, fitting into your daily menu without hindering weight loss. If you simply don't have the time or culinary skills to cook meals at home, low-calorie convenience foods can be a better option than typical fast food that comes loaded with excess calories and fat. Along with being easy to prepare, some convenience foods may also be more affordable than other grocery items, providing financial perks as well.
Considerations
The term low calorie is not always synonymous with healthy. Even when convenience food isn't packed with calories, it may still be low in vitamins and minerals and end up displacing more nutritious items in your diet. The Cleveland Clinic says most reduced-calorie or low-fat convenience foods are no healthier than their original versions, and prepared items that lack fiber may provide very little satiety. In addition, many convenience foods contain large amounts of salt to increase flavor: According to Help Guide, a single meal of low-calorie fast food can exceed your recommended daily limit for sodium.
Warning
If you have high blood pressure, the high sodium content of convenience foods may worsen your condition, and choosing salt-free or reduced-sodium items may be necessary. Consult your physician before making any significant changes to your diet, particularly if you're considering drastically reducing your calorie intake or eating a large portion of convenience foods.
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