Low Calorie Foods

A list of low calorie foods is a good resource for anyone watching their weight or on a diet. Food labels can be confusing at times in regards to serving portions. Restaurant and grocery store portions often do not have their calorie content stated. It is best to have an idea of how many calories are in certain foods to get a rough estimate of the calorie content of prepared food items.

Fruits

• Fruit is a nutritious source of antioxidants and nutrients and is generally low in calories. Water soluble fibrous fruits stay in the stomach longer; which keeps you full longer. They also help flush waste out of the system. These fruits consist of apples, dates, blackberries, raspberries, strawberries, pears, figs,mangoes and watermelons.

Vegetables

• Dark green leafy vegetables are low in calories and provide roughage for relieving bloating, constipation and removing toxins. For example, 1 cup of spinach contains seven calories, as does 1 cup of Swiss chard. Other green leafy vegetables include lettuce, mustard greens, kale, collard greens, broccoli and arugula. Add these vegetables to salads or to bulk up sandwiches for filling and healthy meals.

Dairy

• Dairy is generlly a high-caloric food. Albeit a good source of calcium and protein, any meal with a lot of dairy is going to rack up the calories. One slice of cheddar cheese contains 113 calories. Imagine the amount of slices of mozzarella that are on a pizza. You can substitute goat or feta cheese for higher calorie cheeses. One ounce of goat cheese is 76 calories and can be sprinkled on top of salads or pizza. You can find feta in reduced fat or reduced calories brands.

Protein

• Most Americans eat more protein than their bodies need. The American Heart Association recommends that dieters stay away from high protein diets. Check out low calorie proteins like fish, turkey, chicken and shellfish. One piece of tilapia has typically around 100 calories and eight large shrimp have 44 calories. Compare that to one pork sausage, which usually has 200-plus calories.

Carbohydrates

• Most complex carbohydrates have a copious amount of calories; however, if you pick a whole grain carbohydrate you will get the benefits of it flushing your body of waste and excess water. One cup of brown rice has 216 calories, 3.5 g of fiber and 5 g of protein. White rice has the same amount of calories, but 0.6 g of fiber and 4.3 g of protein. Whole grains come in a variety of products like wheat pasta, whole wheat cous cous, bran bread and rice flour. Make a change in your diet by selecting foods that are low in calories with other health benefits.