Highly Nutritious Low-calorie Foods

The goal of a healthy diet is to meet your nutrient needs without going over your calorie limit. To achieve this, emphasize nutrient-dense foods that do not have too many calories. Talk to your doctor if you are concerned about your weight or nutritional status and do not start a new eating program before getting your doctor's approval.

Fruits and Vegetables

Most fruits and vegetables are highly nutritious and low in calories, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend that a healthy adult on a 2,000-calorie diet eat at least five servings per day. Eat a variety of fruits and vegetables to get vitamin C, vitamin A, potassium and dietary fiber. Your diet can include leafy green vegetables, such as broccoli, spinach or kale, and citrus fruits including oranges or tangerines, berries, onions, eggplant and tomatoes. Starchy vegetables such as carrots, acorn squash and pumpkin are slightly higher in calories, but they are excellent sources of vitamin A. In addition to their vitamins and minerals, fruits and vegetables also have healthy phytochemicals such as phytosterols. A few fruits and vegetables, such as avocados and olives, are high in calories because they are high in heart-healthy monounsaturated fats.

Reduced Fat Dairy

Fat-free and reduced-fat dairy products are low in calories and high in essential nutrients. Skim milk and plain fat-free yogurt have about 80 to 130 calories in 1 cup and they provide about 30 to 40 percent of the daily value for calcium. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that many Americans may not get enough calcium and are at risk for developing weak bones. You can also try low-fat cheese to meet your needs for calcium without adding too many calories. Not all dairy products are low in calories, so read the label before you buy them. Higher-calorie products include full-fat milk, cheese and yogurt, which all have saturated fat, and flavored yogurt, which has added sugars to sweeten it. If you avoid dairy products because you are lactose intolerant or are a strict vegetarian, you might consider trying substitutes that are made with soy such as soy milk or soy yogurt.

Lean Protein

Lean protein foods are low in calories. Because protein slows down digestion, it can help curb your hunger, so that you may eat less at the next meal. Chicken breast, egg whites, fish and shellfish provide high-quality protein with essential amino acids. Many protein-rich foods are also high in essential vitamins and minerals such as vitamin B-12, riboflavin, niacin, zinc and selenium. Choose your proteins carefully because some sources of protein are high in calories, saturated fat and cholesterol. For example, a 3-oz. portion of pork spareribs has 337 calories, 9 g saturated fat and 103 mg cholesterol.