More time spent indoors during the cold winter months means more opportunities to cook healthy, nutritious meals for the family. Keeping these meals low calorie can be a challenge, but with a little planning and a few low-fat substitutions, you'll have delicious meals that won't pack on the pounds. Stay healthy and fit with nine servings of fruits and vegetables each day, which is what the Harvard School of Public Health recommends. Find ways to incorporate your favorite foods into low-calorie menus, and you'll be much more successful with your eating plan.
Chicken and Mushrooms
Cook chicken with a small amount of white wine, scallions and fresh mushrooms for a low-calorie but nutritious meal. If you use nonstick cooking spray instead of oil, you can even add a small amount of cream and still have an entrée with approximately 275 calories. Present this dish with 1/2-cup servings of whole-wheat pasta and steamed green beans for a satisfying, low-calorie and nutritious meal packed with protein, whole grains and at least one of your daily servings of vegetables.
Zesty Fish and Veggies
For a main dish with around 250 to 300 calories, sauté fish fillets in a small amount of olive oil. Add some diced tomatoes and capers, and season with cinnamon and other spices to taste. To complement the fish, serve it with brown rice and a steamed medley of broccoli, cauliflower, carrots and mushrooms, boosting the nutritional value and adding colorful interest to the plate.
Scrumptious and Hearty Salad
One of the best ways to incorporate fresh vegetables into your diet is to have some of the servings in a salad. For a winter meal, make it hearty and filling. In each person's salad bowl, layer 3 cups of mixed salad greens with a variety of fresh vegetables, such as carrots, broccoli, onions and tomatoes, which will give you more than half the daily recommended servings of vegetables. Add 3 oz. of roasted turkey or chicken for protein and 1/2 cup of shredded low-fat Swiss cheese for calcium. Top the salad with 2 tbsp. of your favorite low-calorie salad dressing for a total of less than 300 calories for the entire meal.
Nutritious Pita Pocket
Stuff half of a whole-wheat pita pocket with 3 oz. of your favorite meat, nonfat yogurt and some fresh or sautéed vegetables for a nutritious and delicious meal with just 250 to 300 calories. Some fresh vegetable ideas include romaine lettuce, tomatoes, spinach, shredded carrots and onions. If you prefer cooked vegetables such as green peppers, onions and mushrooms, sauté them in 1 tbsp. of olive oil for flavor and heart-healthy benefits.
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