Your body uses calories from fat, protein and carbohydrates to make energy. Eat foods that are nutrient-dense, that is, rich in multiple nutrients and fiber. This will keep you full for a long period of time, suggests MayoClinic.com. Nutrient-dense foods contain the maximum amount of nutrition but are typically low-cal.
Fresh Produce
Snacking on fruits and veggies throughout your day will keep you satisfied and provide your body with many essential nutrients. You can also add fresh fruit to your morning cereal or enjoy a bowl of berries as a dessert. For 60 calories, you can have a small apple, half a grapefruit, one kiwi, 1 cup of cubed cantaloupe, a medium peach or 4 oz. of 100 percent fruit juice, reports HeartSpring.net. A 25-calorie serving of veggies includes 1/2 cup of steamed vegetables, 1 cup of raw vegetables or 4 oz. of 100 percent vegetable juice. Each day you need 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables.
Lean Meats
Lean meats are high in protein and low in fat and calories. You should consume 5 to 6 oz. of meat each day, suggests MayoClinic.com. Very lean meats have around 35 calories per serving. For example, you can have 1 oz. of cod, shrimp, lobster or flounder as well as two egg whites or 1/4 cup of egg substitute. Lean meat portions that have 55 calories include 1 oz. of skinless chicken, lean beef or pork tenderloin.
Whole Grain Foods
Whole grain foods are nutrient-dense foods that are full of fiber. You need 3 to 4 oz. or equivalents of grain foods each day. Add whole grain foods to your diet to keep you satisfied for long periods of time. Consuming foods high in fiber, such as whole grain foods, may reduce your risk for coronary heart disease, according to MyPyramid.gov. For 80 calories, you can have one slice of whole-wheat bread, half of an English muffin, 3/4 cup of breakfast cereal, 1/3 cup of brown rice or 1/2 cup of wheat pasta.
Dairy Foods
Consuming milk and dairy products can help keep your bones strong due to the high calcium content. Each day, you should have 3 cups or equivalents of milk products for optimal health. Shave calories by selecting low-fat or skim milk products. For 90 calories, you can enjoy 8 oz. of 1 percent milk or 3/4 cup of low-fat plain yogurt. A 2 tbsp. serving of light cream cheese provides 45 calories, 1 oz. of mozzarella cheese has 75 calories and 3/4 cup of light cottage cheese contains 35 calories.
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