Foods That Are Low in Calories
Low-calorie foods are often healthy, nutritious and natural. When eaten as part of a balanced diet and used along with exercise, these foods are very effective in encouraging weight loss and an energetic lifestyle. Try easing lower-calorie foods into your diet gradually, and remember the importance of a diet focused on natural foods that incorporates fruits and vegetables. Use the Food Guide Pyramid in planning your meals, and rely on these five foods as essential parts of common meals and snacks.
Fresh Greens
Fresh greens usually don't contain more than 20 to 30 calories per cup serving, and they're one of the best foods you can give your body. Use greens such as romaine in salads and as garnishes. Incorporate spinach into quiches, savory pies and tarts and baked goods whenever possible. Saute or steam fresh greens like kale or collard and serve them alongside protein-rich main dishes.
Cottage Cheese
Low-fat cottage cheese has 80 to 90 calories per 1/2 cup serving and contains much needed protein and calcium. For breakfast or lunch, eat one serving of low-fat cottage cheese with a cup of fresh fruit. Use cottage cheese in baked goods to make them lighter and healthier. Instead of using full amounts of cream cheese, sour cream or heavy cream in baking recipes, substitute up to half the amount with low-fat cottage cheese.
Lentils
Cooked lentils range from 75 to 200 calories per cup serving, and they're one of the most filling low-calorie foods available because of their generous amounts of fiber and protein. Serve the Indian dish dhal (seasoned cooked lentils) for breakfast or lunch along with a serving of whole wheat bread or flatbread. For a bigger meal, cook a pot of lentils and separate it into individual servings to use with vegetables or in soup. Try a lentil curry or baked lentil dish for dinner.
Popcorn (Air-Popped)
Air-popped popcorn (not the microwave variety) contains only about 30 calories per cup serving, and it's a very healthy food without the added butter and salt. Try drizzling a serving of air-popped popcorn with honey or chocolate syrup or dusting it with a small amount of confectioners' sugar. Use a tiny amount of salt for a more savory flavor, or douse the popcorn in drizzles of olive oil or balsamic vinegar and sprinkle with garlic powder.
English Muffin
An English muffin is a smart breakfast or lunch choice at only 80 to 120 calories, depending on the type of muffin. Choose whole grain, whole wheat or multigrain varieties rather than plain muffins, which are made with refined white flour. Toast English muffins for breakfast and spread them with nut butters or low-calorie, natural fruit jams. For lunch, form sandwiches with English muffins by lightly toasting them and adding ingredients inside.
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