Satisfying and Nutritious Low Calorie Food Options

Finding Satisfying Low Calorie Food Options

When trying to lose weight or maintain a healthy weight, it's important to be mindful of calorie intake. However, that doesn't mean you have to resign yourself to feeling hungry all the time. There are many delicious and satisfying low calorie food options to choose from. With a bit of creativity and advanced planning, you can eat foods that you enjoy while still meeting your health goals.

Fruits and Vegetables

Fruits and vegetables should form the foundation of any healthy diet, whether you are counting calories or not. They provide essential vitamins, minerals, fiber and other nutrients vital for good health. Luckily, most fruits and veggies are also relatively low in calories.

Some excellent low calorie fruit choices include:

• Berries - 1 cup of strawberries or raspberries has around 50 calories
• Grapefruit - Half a medium grapefruit has just 50 calories
• Melon - 1 cup of honeydew or cantaloupe has approximately 50 calories
• Apple - 1 small apple contains 77 calories
• Banana - 1 small banana has about 90 calories

Some great veggie options include:

• Broccoli - 1 cup cooked broccoli florets contains only 55 calories
• Carrots - 1 cup raw carrot sticks has 50 calories
• Cucumber - 1 whole medium cucumber contains 45 calories
• Spinach - 1 cup raw spinach leaves provides only 7 calories
• Tomatoes - 1 whole medium raw tomato has about 25 calories

Lean Protein Foods

Protein is important for building muscle, keeping you feeling full and controlling hunger. Focus on getting your protein from lean sources such as:

• Skinless chicken or turkey breast - 3 ounces cooked has 140-160 calories
• Fish like cod or tilapia - 3 ounces cooked contains 100-120 calories
• Shrimp - 5 large boiled shrimp have roughly 30 calories
• Beans - 12 cup black beans has approximately 120 calories
• Tofu - 12 cup firm tofu contains about 100 calories
• Egg whites - 2 large egg whites provide 30 calories

Low Fat Dairy Items

Dairy products provide calcium, vitamin D and other nutrients. Low fat versions allow you to obtain the health perks without all the excess calories. Some options to include are:

• 1% or skim milk - 1 cup provides 100 calories
• Plain nonfat Greek yogurt - 12 cup has around 100 calories
• Low-fat cottage cheese - 12 cup offers about 80 calories
• Light string cheese - 1 stick averages 60 calories
• Laughing Cow cheese wedges - 1 wedge contains 35 calories

Whole Grains

Whole grains provide more fiber and nutrients than refined white grains. They also may help you feel fuller between meals. Check out these healthy picks:

• Oats - 12 cup dry oats offers 150 calories
• Brown rice - 12 cup cooked brown rice gives around 110 calories
• Quinoa - 12 cup cooked quinoa contains about 115 calories
• Whole grain pasta - 12 cup cooked whole wheat pasta has 100 calories
• Popcorn - 3 cups plain microwave popcorn contributes 90 calories

Flavor Boosters

Sprinkling in some low calorie flavor enhancers can take your foods from bland diet staples to delicious treats you look forward to eating while still keeping calories in check. Options include:

• All herbs and spices - less than 5 calories per teaspoon
• Mustard - 1 teaspoon = 10 calories
• Hot sauce - 1 teaspoon has under 5 calories
• Vinegar - 1 tablespoon offers just 10 calories
• Lemon/Lime juice - 1 tablespoon contains 4 calories
• Low-sodium soy sauce - 1 tablespoon has about 10 calories

Beverages

Sugary drinks like soda and juice can rack up the calories quickly. Stay hydrated without the excess calories by enjoying:

• Water - 0 calories! Add some sliced fruit or cucumber for natural flavor
• Unsweetened tea - Plain or flavored with 0 calories
• Coffee - Easy on the cream and sugar or opt for skim milk
• Sparkling water - The bubbly treat with no calories or artificial sweeteners

Satisfying Snacks Under 100 Calories

If you tend to get hungry between meals, having some satisfying low calorie snacks on hand is key. When a snack attack strikes, you dont want to end up eating whatever quick foods are available and derailing your healthy eating plans. Prep yourself for success by keeping your kitchen stocked with these craveable snacks that come in at 100 calories or less.

Crunchy Snacks

When you want something that provides texture and crunch, these are smart choices:

• 25 almonds - 98 calories
• 1 ounce whole grain pretzel crisps - 110 calories
• 10 reduced fat Wheat Thins - 100 calories
• 1 cup air popped popcorn - 30 calories
• 1 ounce baked tortilla chips - 120 calories
• 1 medium dill pickle - 0 calories

Sweet Snacks

If it's sweetness you crave, you can indulge for less than 100 calories by choosing:

• 1 snack size apple sauce cup - 50 calories
• 2 chocolate covered strawberries - 100 calories
• 1 snack size cup of mandarin oranges - 50 calories
• 1 fun size candy bar - 80 calories
• 8 small semi-sweet chocolate chips - 81 calories
• 1 mini ice cream sandwich bar - 60 calories

Savory Snacks

When you want something hearty and savory, snack on:

• 1 Light Babybel mini cheese wheel - 50 calories
• 1 part skim mozzarella cheese stick - 60 calories
• 10 baked pita chips with 2 tbsp hummus - 100 calories
• 3 cups air popped popcorn sprinkled with garlic powder and parmesan - 90 calories

On-the-Go Snacks

For satisfying snacks you can take anywhere, try these portable picks:

• 1 individual guacamole snack cup - 100 calories
• 1 mini can tuna salad with crackers - 80 calories
• 1 low-fat Greek yogurt tube - 80-100 calories
• Protein bar with less than 200 calories - Balance, Quest, Pure Protein etc.

Meals Under 300 Calories

You don't have to survive on snacks alone to keep calories in check. There are many delicious and nutritious 300 calorie (or less) meals you can enjoy. These meals provide a balance of protein, smart carbs and healthy fats to keep you satisfied.

Breakfasts

Rise and dine on these morning meals:

• 2 scrambled eggs with 12 cup sauted peppers and onions - 275 calories
• Oatmeal made with 12 cup dry oats cooked in water topped with 1 tbsp chopped nuts and 14 cup mixed berries - 225 calories
• 1 slice whole wheat toast topped with 1 tbsp almond butter and 12 sliced banana - 275 calories
• Greek yogurt bowl with 1 cup plain Greek yogurt, 14 cup granola, 12 cup mixed berries - 290 calories

Lunches and Dinners

Fill up at meal times with these entrees:

• Tuna salad over 1 cup mixed greens with 5 whole grain crackers - 290 calories
• Veggie and hummus sandwich on 2 slices whole grain bread with lettuce, cucumber, tomato and 2 tbsp hummus - 295 calories
• 1 cup vegetable lentil soup with 6 whole grain crackers - 260 calories
• 3 ounces baked salmon served over 12 cup cooked quinoa tossed with 1 cup roasted broccoli - 300 calories

Desserts

Save room for these luscious lower calorie desserts:

• 12 cup low-fat cottage cheese topped with 14 cup sliced strawberries and 2 tbsp slivered almonds - 225 calories
• 2 mini scoops low-fat ice cream drizzled with 2 tbsp light chocolate sauce - 150 calories
• 1 baked apple filled with 1 tbsp raisins and cinnamon - 125 calories
• 1 small square 70% dark chocolate - 60 calories

As you can see, keeping calories in check doesn't require deprivation or bland foods. There are many nutritious and delicious options to suit any taste or craving - from fruits and veggies to proteins, grains and even sweet treats. With a little creativity, you can eat food you love while maintaining a healthy calorie intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.