Choosing primarily energy-rich, low-calorie foods allows you to eat more food while managing your wellness and weight. Carbohydrate-rich foods, such as fruits, vegetables and grains, provide glucose -- your top food-derived energy source. Although all carb sources provide energy, nutritious varieties promote longer-lasting, more stabilized energy than refined carbohydrates, such as candy. Aim for a balanced diet based on nutritious foods that are limited in sugar, refined grains and unhealthy fats for best results.
Fresh Fruit
Fresh fruits are naturally sweet and packed with nutrients. As rich sources of water and fiber, both of which contribute no calories, whole fruits promote fullness while providing fewer calories per serving than denser foods, such as fruit juices, candy and soft drinks. Because grapefruits consist of 90 percent water, for example, they provide a mere 39 calories per half grapefruit. One cup of fresh strawberries or apple slices provides 53 calories. Additional low-calorie fruits include blueberries, raspberries, kiwi, cantaloupe, watermelon, tomatoes and plums.
Nonstarchy Vegetables
Fresh, nonstarchy vegetables are some of the highest-nutrient, lowest-density foods. Like fresh fruit, vegetables are prime sources of antioxidants, such as beta-carotene and vitamin C, which support strong immune system function. They also provide ample water and fiber. To improve portion control, the American Diabetic Association recommends filling half of your lunch and dinner plates with nonstarchy vegetables. Raw carrots consist of 88 percent water and contribute only 25 calories per half-cup. Each raw floret of broccoli or cauliflower contains roughly three calories. Fresh green leaf lettuce contributes merely eight calories per cup. Other nonstarchy vegetables particularly low in calories include kale, spinach, cabbage, onions, garlic, celery, cucumbers, beets, asparagus and heart of palm. Starchy vegetables include potatoes, peas and corn.
Broth-Based Soups
Soups vary significantly in ingredients, nutrients and calorie content. Most soups are valuable sources of fluid, which promotes hydration and fullness. Choose broth-based soups, which are highest in water, most often. Prepare your own soups or purchase low-sodium canned varieties to prevent excessive sodium intake, which can contribute to high blood pressure. Canned foods, in general, are extremely high in sodium. One cup of homemade fish stock, which is a broth made with vegetables, water and fish, provides 40 calories. One cup of onion soup, made with water and a prepared mix, provides 30 calories. For enhanced fiber and antioxidant intake, choose or prepare soups containing various vegetables. Also watch for high sodium content in dry soup mixes.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they contain more fiber and nutrients than refined grains made with white flour. One slice of commercially-prepared whole wheat or rye bread provides 65 to 75 calories. Four whole grain crackers provides roughly 70 calories. Air-popped popcorn provides a nutritious, lower-calorie alternative to french fries, potato chips and pretzels. Oatmeal is lighter, more filling and nutritious than many sugary breakfast cereals. For added nutrients, top hot and cold whole grain cereals with fresh fruit.
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