Knowing how to use foods with the least amount of calories helps dieters stay on track, but rumors abound. The Food and Drug Administration (FDA) helps consumers by requiring certain nutrition facts, including calories, in uniform listings on packaged food labels. The rule covers items from milk to bread, condiments and frozen foods. This information is a useful tool for dieters who wish to manage or lose weight while still getting enough nutrients.
While claims of no calories (up to 0.4) per serving must be exact, the same is not true of items advertised as "low-calorie." Track the calorie content in your favorite healthy foods, such as apples, spinach and sweet potatoes, using the FDA Nutrient Database to add to this list of the lowest food energy values.
Drinks
Whether in liquid or solid state, if you ingest it and it has nutrients, it may have calories, which are units of energy that your body can burn. Beverages, especially those that are sweet or alcoholic, certainly add to your calorie burden. That's why non-caffeinated colas (12 oz) with no calories are helpful to dieters looking to lose weight. Among the lowest of the low are tap water, zero calorie bottled water and club soda, all of which have no calories in a serving.
For low calorie options, coffee and tea (6 oz) each have 2 calories without sugar or cream added. Lemon and lime juice (1 tablespoon) have 3 calories.
Herbs
While salt (1 teaspoon) has zero calories, dieters who seek flavor may prefer herb or spice seasonings. Dill weed, fresh (1 tablespoon) or dried (1 teaspoon) doesn't contain any calories, but is pungent and complementary to foods such as fish and eggs.
Low-calorie seasonings can substitute for higher-calorie sauces or dressings, to help you lose weight. These include garlic (1 clove) and parsley (10 sprigs fresh or 1 teaspoon dry), both 4 calories; as well as paprika, curry powder, cinnamon and shallots (1 teaspoon each, 6 to 7 calories).
Leavening
Baked goods are caloric, so you might not lose weight by using rising agents with low or no calories. You can, however, choose leavening with the least amount of calories, starting with baking soda (1 teaspoon, 0 calories).
Moving up the energy scale, 1 teaspoon each of baking powder (2 calories), cream of tartar (8 calories) and yeast (13 calories) still count as low-calorie foods. Pairing any of these items with salt creates the necessary leavening action without adding any more calories to your total.
Member Comments