Many processed foods, commercially packaged foods and restaurant foods carry high loads of fat and calories, making them unhealthy choices for consumers who want to follow a balanced diet. To find low-calorie, low-fat alternatives to these prepared foods, look to whole, natural items processed as minimally as possible. Some take more time to prepare, but all offer more vitamins and nutrients.
Tofu
Choose tofu as a healthy, low-calorie meat alternative, even if you're not a vegetarian. Following a primarily plant-based diet and substituting fake meats and soy-based products in meals at least a couple of times per week can significantly cut down on the amount of fat and calories you consume.
Tofu is high in protein and a versatile recipe ingredient. It can be frozen and re-thawed to give it a meatier texture, and it absorbs marinades and other flavors effectively. Pureed silken tofu can also be used as the main ingredient of mousses or frostings in desserts to reduce the total number of calories and fat grams. Tofu is also a good source of calcium, iron and vitamin B, according to the Vegetarian Society.
Beans and Legumes
Prepare beans and legumes in casseroles, soups, pasta and other dishes to add substance and protein while saving calories and fat. These filling, whole foods come in many varieties and perform well in many recipes.
The Mayo Clinic recommends including beans, especially red beans, in your regular diet to boost your protein and dietary fiber intake without adding fat or calories. The clinic's website notes that some beans may also be effective at preventing diseases such as cancer and cardiovascular disease.
Vegetables
Eat plenty of fresh vegetables to add a diverse selection of vitamins and minerals to your diet. Vegetables are naturally low in calories and fat and are some of the most nutritious foods you can include in a balanced diet.
Be mindful of how you prepare them, since pan-frying vegetables in oil or butter can add a significant number of calories to each serving. Try steaming, roasting or blanching fresh vegetables and serving them on the side of as part of a main dish.
Fruits
Include fruit in your daily diet along with fresh vegetables. Eating a wide variety of fruits will provide your body with important vitamins and minerals and limit added calories and fats. You can serve fruits on the side, include them as an ingredient in a main dish, prepare them with a salad or eat them plain as a snack.
Low-Fat Dairy
Add protein and calcium to your diet by eating low-fat dairy products such as yogurt, cottage cheese and milk. The National Heart Lung and Blood Institute recommends replacing any full-fat dairy products in your diet with lower-fat, lower-calorie alternatives, such as skim milk for whole milk, non-fat yogurt for full-fat yogurt and reduced-fat cheese for full-fat cheese.
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