Along with regular exercise, having foods with low to medium calories as the mainstay of your diet will help you maintain or lose weight. Because overweight conditions are major risk factors for type 2 diabetes and heart disease, moderate-calorie foods contribute to your long-term health. The FDA considers foods with up to 100 calories "low" and those between 100 and 400 calories "medium" in calorie content, in an average 2,000-calorie diet. Choosing healthy foods in these categories will supply the nutrition you need, to keep you from overeating.
Grains
Whole-grain foods are considered more nutritious than refined white rice or noodles made from white flour. Medium-calorie examples of 1-cup servings of whole grains include: brown rice, 216 calories; whole-wheat spaghetti, 174 calories; and oatmeal, 166 calories. Three-quarters cup of wheat flakes cereal, 92 calories, one slice of whole-wheat bread, 65 calories, and 1 cup of air-popped popcorn, 31 calories, are all low-calorie whole-grain servings.
Legumes
The American Diabetes Association considers cooked dry beans and peas the most nutritious foods available. One cup of cooked pinto and navy beans have about 253 calories, black and kidney beans, about 226 calories, and split peas and lentils, 230 calories. One tablespoon of peanut butter represents a low-calorie legume serving, at 94 calories.
Veggies and Fruit
Most vegetables and fruits fit the low-calorie category. Exceptions that rise above the 100-calorie mark include: whole avocados, 322 calories; dried fruits such as dates, 117 calories; and bananas, 105 calories. Low-cal veggies and fruits include: one ear of corn, 75 calories; apples, 72 calories; and artichokes, 64 calories per fruit. The ADA reminds consumers that even fruits and veggies can make you gain weight if you exceed suggested portions.
Dairy Products
Dairy products contain dense calcium nutrition in low to moderate calorie counts. Among medium-range foods, plain low-fat and fat-free yogurts range from 143 down to 127 calories per 1 cup. One-cup servings of low-fat and fat-free milk have similar counts determined by fat content, from 102 down to 83 calories. The American Heart Association recommends these low-fat dairy products and advises avoiding 2-percent and whole-milk foods.
Meats and Fish
Get your protein from fish more often than from meats, and enjoy lighter calorie loads. Compare counts on a small fast-foods hamburger, 273 calories; one-half fried chicken breast, 242 calories; and 3 oz. beef top sirloin, 207 calories, with lower-cal fish. Three-oz. serving tallies include: salmon, 184; halibut, 119; canned tuna, 99; and orange roughy, 89.
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