In the realm of fitness, low-calorie meals are frequently promoted as a means to achieve weight loss by consuming them in greater quantity. Although this is valid to a certain extent, low-calorie foods are just a portion of the solution for weight management or weight reduction and ought to be combined with physical activity, sufficient water intake, mindfulness, and other healthy behaviors.
According to Stefani Sassos, MS, RDN, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab, a food’s low calorie count does not necessarily equate to its healthiness as calories do not provide information about micronutrients, which are the vital vitamins and minerals found in food.
To maintain a healthy diet and monitor calorie intake, focus on selecting nutritious snacks and meals that not only supply vitamins and minerals, but are also rich in protein and fiber to promote satiety and fullness. It’s important to make smart choices.
1. Greek Yogurt
Greek style strained yogurt, whether low-fat or fat-free, is an excellent source of protein, probiotics, and calcium, among other benefits. Its versatility allows for consumption as a meal or as a low-calorie snack. When added to smoothies, it provides a tasty protein boost, and it can be utilized in sweet or savory recipes.
Greek style yogurts that are free of fat are lower in calories, but they may not offer as much satisfaction as their full-fat counterparts. A reasonable compromise would be the 1% or 2% varieties. It is essential to choose brands with minimal additional sugar.
Sassos shares that Greek yogurt can be savored alone or incorporated into various culinary creations. She particularly enjoys using Greek yogurt as an ingredient in meat marinades together with spices, given its inherent ability to soften meat.
2. Berries
Berries, in general, are a nutritious food choice. However, among raspberries, strawberries, blueberries, and blackberries, the latter have the greatest quantity of fiber and the least amount of sugar. It goes without saying that all of them have an excellent taste.
Sassos suggests that incorporating berries into smoothies or eating them with plain Greek style strained yogurt or cottage cheese can create a nutritious snack. This is because berries contain antioxidants, vitamins, minerals, and fiber, which make them an excellent low-calorie food for combating inflammation.
A group of 27 men participated in a small study that demonstrated the beneficial impact of blackberries on fat oxidation and insulin sensitivity. Additionally, blackberries are abundant in polyphenols, which are antioxidants that have been linked to cardio protective properties. A thorough analysis of various research studies indicates that blueberries likewise have the ability to enhance metabolic health and insulin sensitivity.
3. Eggs
Although the relationship between eggs and cholesterol is controversial, eggs remain an excellent source of low-calorie, lean protein. They can stabilize blood sugar levels and indirectly lessen cravings for less healthy options.
According to Sassos, eggs are an affordable protein option that can be included in nearly any dish, and they provide a range of valuable nutrients such as choline and vitamin D, which may be scarce in other food items.
4. Oats
Oat milk’s emergence as a top dairy substitute has put oats in the spotlight of our dietary focus, which is entirely deserved! Oats are a nutritious food with minimal calorie contents, linked to numerous health advantages such as better microbial balance in the gut and anti-inflammatory properties.
According to Sassos, oats contain soluble fiber that has the potential to lower LDL cholesterol levels, and ongoing studies suggest that avenanthramide, a compound present in oats, may have a significant impact in safeguarding the heart.
5. Low-Fat Cottage Cheese
Cottage cheese is gaining popularity on social media because of its adaptable nature, creamy consistency and low calorie count. Furthermore, it can be consumed as a sweet or savory snack or as part of a main course, and is rich in protein.
According to Sassos, cottage cheese is a simple means of incorporating protein and calcium into any meal or snack. For a nutrient-dense and low-calorie enhancement, she proposes combining cottage cheese with one’s avocado toast.
6. Lean Meat
Incorporating lean meat, such as lean cuts of red meat, into your diet provides a significant amount of protein while maintaining a low calorie and fat count. Including lean meat in your meals is crucial for a well-balanced and healthy diet.
It’s possible that protein makes you feel fuller for a longer time because it takes longer to digest than refined carbs. If you consume lean protein, it won’t have much of an effect on your blood sugar. Furthermore, research has shown that incorporating lean protein into your meals can provide cardio-protective properties.
According to Sassos, lean meats provide not just protein, but a complete source of protein as they possess all nine essential amino acids that must be obtained from food because they cannot be produced by the body.
7. Fish
Fish provides not just excellent lean protein but also an abundance of heart-healthy fats while remaining low in calories.
As per Sassos, the omega 3 fatty acids that promote heart health found in fish have been associated with improving cholesterol, triglyceride levels, inflammation, and blood clotting, providing numerous disease-fighting advantages.
Fish contains a variety of nutrients such as iodine, selenium, vitamin D, and omega-3 fatty acids, which can be beneficial for metabolic and hormonal health.
8. Legumes
Legumes fulfill all the requirements by providing substantial amounts of filling fiber and protein while being low in calories and fat. A recent investigation focused on the impact of whole foods on weight management, body structure, and metabolic well-being.
The study found that the most effective indicator of weight loss was a higher consumption of legumes. Furthermore, legumes are a cost-effective food that can be prepared in various sweet and savory dishes, as well as served as a snack or a main dish.
“Legumes are reliable, affordable and versatile kitchen staples. Use them for an added dose of filling fiber and plant-based protein to practically any meal,” recommends Sassos. “When choosing canned varieties, opt for low or reduced-sodium choices.”
In the United States, apples are a highly favored fruit that is known to be extremely nutritious. A single cup of sliced apples, which amounts to 109 grams, consists of almost 3 grams of fiber and 62 calories. Not only are they low in calories, but they also contain essential nutrients like potassium, vitamin C, and fiber. Additionally, apples are a great source of antioxidants, specifically the flavonoid quercetin.
With a peppery taste, arugula is a type of dark leafy greens often used in salads and is abundant in vitamin K as well as containing folate, calcium, and potassium. A mere one cup (20 grams) of arugula has just 5 calories.
Asparagus, a vegetable that blooms with a variety of green, white, and purple hues, possesses a multitude of health benefits. Its nutritional value is apparent in its abundance of vitamins and minerals, as well as anti-inflammatory and antioxidant plant compounds.
Studies indicate that asparagus comprises phenolic compounds akin to flavonoids and sulphur-containing compounds including asparagusic acid. When consuming a cup (180 grams) of cooked asparagus, one can benefit from its low caloric content of only 38 calories whilst also obtaining essential nutrients such as vitamin K and folate, which provide 67% and 21% of the Daily Values (DVs), respectively.
There are root vegetables known as beets that display various brilliant hues such as red and orange. They offer important nutrients like folate and manganese, in addition to containing phytonutrients including betalains and phenolic compounds, which could potentially encourage heart health.
One cup of cooked beets weighing 170 grams has 74 calories, and it meets 17% of the recommended daily value for folate and 12% of the recommended daily value for manganese.
Broccoli
Cruciferous vegetables such as broccoli are highly nutritious, and research indicates that individuals who regularly consume these vegetables may have a reduced risk of developing certain cancers and heart disease.
One cup of cooked broccoli weighing 155 grams has a mere 54 calories and exceeds the daily requirement of vitamin C for most individuals by over 100%.
Brussels sprouts, which have the appearance of small cabbages, can be consumed either in their raw state or cooked. Comparable to broccoli, they belong to the group of cruciferous vegetables. They serve as a valuable source of vitamin C, which acts as a safeguard against cell damage caused by oxidation.
A single serving of these nutritious foods, equivalent to one cup (155 grams) after cooking, provides only 70 calories and exceeds the recommended daily value for vitamin C by 129% according to (13Trusted Source).
Coming in a range of colors like green, red, and white, cabbage is a type of cruciferous vegetable. It is frequently used in coleslaws and salads and is a prominent component in fermented meals such as sauerkraut and kimchi.
With just 22 calories per cup (89 grams), its calorie count is exceptionally low.
Although orange is the most popular, carrots are available in a variety of colors such as white and purple while possessing a slightly sweet taste, crunchiness, and high nutritional value.
Rich in carotenoid compounds such as lutein and beta carotene, carrots play a crucial role in maintaining good eyesight, boosting the immune system, and providing other health benefits. In fact, the body converts certain carotenoids like beta carotene into vitamin A, which is essential for proper bodily functions.
One serving of sliced carrots, equal to 122 grams or 1 cup, contains just 50 calories and provides more than 100% of the recommended daily value for vitamin A.
Cauliflower is commonly recognized as a white head covered by green leaves; however, there exist infrequent variants with purple, orange, and yellow heads. Lately, cauliflower has gained immense popularity as a replacement for high-carb vegetables or grains. This is evident with cauliflower “rice” and cauliflower pizza crusts trending among individuals following a low-carb diet.
Consuming a serving of cooked cauliflower weighing 155 grams, contains 40 calories and merely 8 grams of carbohydrates.
Celery is a low-calorie food due to its high water content. An excellent snack idea is pairing celery sticks with natural peanut butter and some raisins. This traditional blend supplies a satiating combination of protein, fat, and fiber.
One cup (120 grams) of celery contains just 17 calories.
Several varieties of leafy greens fall under the category of chard, which is notably abundant in vitamin K – an essential nutrient for adequate blood clotting and bone health. An individual cup of chard weighing 36 grams holds just 7 calories, in addition to providing 249% of the daily value requirement for vitamin K.
Mini oranges are what clementines look like, and they are a popular snack in the USA because of their notable vitamin C levels. A single 74-gram clementine offers 40% of the daily reference value for vitamin C and a mere 35 calories.
Cucumbers, frequently present in salads, serve as a revitalizing vegetable. They are also utilized as a water flavoring agent in combination with fruits and herbs, and can function as a low-calorie foundation for high protein meals such as tuna or chicken salads. As cucumbers contain a high percentage of water, they are extremely low in calories; for instance, a mere half-cup (52 grams) amounts to only 8 calories.
Fennel is a vegetable with a bulbous shape and mild licorice flavor. It contains beneficial nutrients like potassium and vitamin C. Dried fennel seeds are utilized to impart a taste of anise to recipes. Fennel can be consumed in its raw form or roasted and braised. It enhances the taste of dishes like risotto and roast chicken. One cup (87 grams) of raw fennel has 27 calories.
Citrus fruits called grapefruits are famous for their tangy taste. These fruits can be relished either alone or served as toppings on yogurt, salad, and fish.
Incorporating citrus fruits such as grapefruits into your diet can provide you with a plethora of nutrients and advantageous plant components that possess anti-inflammatory and antioxidant properties. As a result, consuming citrus may be advantageous for both your brain and heart health. Consuming half of a grapefruit (123 grams) results in 37 calories.
Iceberg lettuce has a reputation for its abundant water content, making it a popular choice for salads, burgers, and sandwiches. Despite the general belief that iceberg lettuce is less nutritious than other lettuce varieties, it does contain valuable nutrients such as vitamin K, provitamin A, and folate.
Eating a serving size of 57 grams of iceberg lettuce will only add 8 calories to your diet.
Jicama is a type of root vegetable.
A tuber vegetable that closely resembles a white potato is known as jicama. It is frequently consumed raw and has a crunchy apple-like consistency. Jicama is rich in fiber, potassium, and vitamin C, among other nutrients.
With 29% of the DV for vitamin C and a mere 49 calories, a single cup (130 grams) of uncooked jicama provides a nutritional boost.
In recent years, kale has become highly renowned as a leafy green due to its remarkable nutritional components. It can be found in a variety of dishes such as salads, smoothies, and vegetable-based recipes, and is packed with vital nutrients like provitamin A, vitamin C, vitamin K, manganese, and copper.
In a single cup of cooked kale weighing 130 grams, there are just 49 calories along with more than 100% of the recommended daily intake of vitamins C and K.
Even though mushrooms are frequently used as a meat alternative by vegetarians and vegans, they are not classified as vegetables or meat. They are, in fact, the reproductive structures of specific fungi. Mushrooms are a good source of essential nutrients such as selenium and B vitamins and have an average calorie count of 44 per one cooked cup (156 grams).