Good Meals for Diets

A 2009 Harvard study concluded that when it comes to diets, it is all about calories. Whether a dieter takes a low-fat, high-protein or low-carbohydrate approach to weight loss, the results will only reflect the total amount of calories consumed and not the type of calories. Cutting calories does not have to mean consuming bland and unsatisfying foods, as there are plenty of meal options that are both heart healthy and low calorie.

Breakfast

• Breakfast is the most important meal of the day, particularly for children and adolescents. Eating a low-calorie breakfast that contains a combination of fruit, grains and protein might take a bit of time and effort, but it will ensure a good start to the day. Try an egg-white omelet filled with broccoli, a slice of whole wheat toast and an orange for a satisfying breakfast of roughly 200 calories. Other low-calorie heart-healthy options include a breakfast parfait made with yogurt, fresh berries and granola or a breakfast burrito made with scrambled eggs, cheese and vegetables.

Lunch

• Brown-bag lunches are a good way to avoid the temptations faced when eating at a restaurant. Make a low-calorie wrap by stuffing a whole-wheat tortilla with grilled chicken, fresh garden vegetables and low-fat dressing, or deli turkey, avocado, tomato and bacon. For a hot lunch, add a bit of salsa, black beans and frozen corn to some brown rice for a Mexican feast, or pack a small bowl of turkey chili topped with low-fat cheddar cheese. Salad aficionados might enjoy a spinach salad with strawberries, slivered almonds and a touch of balsamic vinegar.

Dinner

• "Portion control is one of the keys to healthy eating," says Shirley Blakely, FDA senior nutrition policy adviser. Plan dinner menus with an eye toward calorie count to ensure that you get the most out of your allotted calories and leave the table feeling full. Remember that 10 french fries have almost twice the calories of one medium baked sweet potato. Marinate salmon or swordfish in a mixture of fresh ginger, honey and lime juice before grilling, and pair it with steamed green beans and some couscous. Pair grilled chicken with an assortment of grilled vegetables, like zucchini, tomato halves and bell peppers. Brush everything with a light coat of olive oil before grilling, and season with sea salt and freshly ground pepper. Try seafood fajitas, substituting fresh shrimp for the typical red beef, and pair it with a side of corn relish or refreshing fruit salad.

Snacks

• Eating snacks in between meals is a good way to ensure that your metabolism keeps a steady pace and you do not run out of gas. The American Dietetic Association recommends putting the chips aside and snacking on raw, cut-up vegetables with a salsa or fat-free dressing for dipping. Other low-calorie snacks include dill pickles, celery sticks stuffed with peanut butter or low-fat cream cheese, pita chips and hummus or a handful of nuts.