Foods with low calorie density are generally high fiber and contain large amounts of water. Fiber is a key component to a healthy diet. The American Heart Association (AHA) recommends eating 14g of fiber for every 1,000 calories you consume. According to a year-long study conducted at Penn State University, replacing higher calorie foods in your diet with fewer calorie dense-foods is an effective strategy to lose weight by reducing overall calorie intake and preventing overeating.
Spinach
One of the most nutrient-dense foods on the planet, spinach contains a minimal amount of calories while providing a myriad of vitamins and minerals. One cup of raw spinach contains only 7 calories and is high in vitamins A and K.
Broccoli
Similar to spinach, broccoli is a green vegetable high in fiber and nutrients but low in calories. Each cup of raw chopped broccoli contains 31 calories and more than 100 percent of the daily value (recommended by the Food and Drug Administration) of vitamins C and K.
Strawberries
Berries are among the best options when eating fruit because of low sugar and high fiber content. Strawberries, in particular, provide high amounts of vitamin C and manganese, without contributing many calories. One cup of halved strawberries contains 49 calories.
Beans and Lentils
Although not as low calorie as fruits and vegetables, beans and lentils are extremely high in fiber and more filling than similar carbohydrates, like rice and pasta. One half cup of cooked lentils contains 115 calories and is high in thiamin, vitamin B6, folate, iron, magnesium, phosphorus, potassium, copper and manganese. Beans are similar in calorie and nutrient content, but may vary slightly. One half cup of cooked black beans contains around 114 calories and is high in thiamin, folate, iron, magnesium, phosphorus and manganese.
Oatmeal
Considered a wet grain because water is added during the cooking process, oatmeal is a filling breakfast alternative to sugary breakfast cereals and milk. One cup of cooked oatmeal contains 133 calories and is a good source of magnesium, phosphorus, zinc, manganese and selenium.
Lean Meat
Most types of meat are high in protein and fat. Since fat yields more than twice as many calories per gram compared to carbohydrates and protein, these types of meat are often high in calories. Lean proteins, like less fatty types of fish and chicken breast, however, are a great source of protein without contributing excess calories from fat. Half of a chicken breast with bone and skin removed contains 142 calories, contains almost 27g of protein, and is a good source of niacin, vitamin B6, phosphorus and selenium. A 3-oz. portion of a lean fish, like tilapia, contains 108 calories, has more than 21g of protein, and is high in niacin, vitamin B12 and selenium.
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