An effective diet plan includes foods that are low in calories and high in nutritional value. The 2010 USDA Dietary Guidelines for Americans recommends that you consume fewer calories, increase physical activity and focus on eating nutrient-dense foods and beverages. The types of foods that fit these criteria include vegetables, beans, fish and green tea. Consult your doctor or nutritionist about your health, diet plan and the types of foods you should eat.
Vegetables
Vegetables are low-calorie, nutrient-dense foods that contain high concentrations of vitamins, minerals and antioxidants. You may eat vegetables raw or cooked whole, cut-up or mashed. Dark green vegetables, such as kale, collard greens and bok choy are the most nutrient-dense vegetables, according to Eat Right America. Orange vegetables, such as carrots, acorn squash and sweet potatoes, contain carotenoids -- substances that enhance your vision. Starchy vegetables, such as corn and green peas, provide healthy carbohydrates that provide energy for your cells. Tomatoes contain lycopene, an antioxidant that may reduce your risk of cancer.
Beans
Beans are nutrient-dense and low in calories. Navy, pinto and garbanzo beans are healthy alternatives or substitutes to animal products. Most beans provide 15 g of protein per cup, and soy beans provide 29 g per cup. Only ¼ cup of cooked beans is equivalent in protein to 1 oz. of meat. Beans are low-glycemic foods, and they slow the absorption of sugar into your blood, making this food ideal for people with diabetes, pre-diabetes or insulin resistance. Beans are high in dietary fiber. Soluble fiber may reduce your blood sugar and cholesterol levels, and insoluble fiber can speed up the transit of waste through your intestines.
Fish
Fish is a high-protein, low-calorie food that contains healthy fats called omega-3 fatty acids. The American Heart Association recommends that you eat 3.5-oz. servings of coldwater, fatty fish -- such as salmon, herring, sardines and albacore tuna -- at least two times per week to reduce your risk of heart disease. Omega-3 fatty acids may also improve brain cognition, reduce inflammation and lower your risk of rheumatoid arthritis and cancer.
Green Tea
Green tea is a common beverage in many Asian countries and has become popular in the United States. Green tea has a high concentration of powerful antioxidants called polyphenols, which can slow down the aging process and reduce your risk of atherosclerosis, cancer and inflammatory bowel disease. Green tea may also help control your blood sugar levels.
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