Counting Calories? Try These Low Calorie Foods
People who have adopted calorie-restricted lifestyles to improve their health often wonder how harmful a particular food is.
A woman following a regime of 1500 calories a day or a man limiting himself 2200 daily calories need to know how much of the daily allowance that piece of apple pie with cheddar cheese is going to cost, calorie-wise.
Good low-calorie snacks that are both healthy and filling are a great choice for young and old, and those who are not keeping an tabs on their waistlines.
Below, is a list of a dozen delicious and nutritious foods, all of them containing less than 100 calories, as follows:
- Applesauce made super chunky by adding a diced tennis-ball sized apple to 1/2 cup of any unsweetened store-bought variety has about 90 calories per 4oz serving. Add a pinch of cinnamon, nutmeg, or allspice for some extra spice.
- Carrots and hummus, but do not overdo it. Carrots are high in fiber and sugar, which makes them taste sweet so limit the quantity to 10 baby carrots and 2 tablespoons of hummus. If you buy hummus, check the ingredients list and make sure the product is not high-calorie due to added sugar. Real hummus is made from ground garbanzo beans, and calls for no extra sweetener.
- Baby corn and soy sauce may seem like an unlikely pairing but trying dipping 20 baby corns into a low-salt soy sauce. Baby corn packs a lot of folates, the B vitamin that supports creating new cells and maintaining old ones.
- Apple slices and cheese. Speaking of apple pie with cheddar cheese, that will blow your 100-calorie boat out of the water – so to speak, so lose the carby crust and substitute a calorie equivalent cheese by looking at the packages and 1/2 of a sliced baseball-sized apple. Even this small amount of cheese is high in protein (6gm) to fill you up. As a bonus, the cheese satisfies 20% of your daily need for calcium.
- Almonds. Whole, and only 12, as they are the most nutritionally dense nut with the highest concentration of nutrients per calorie. I have been eating 12 raw almonds daily for about 50 years.
- Pistachios in the shell or shelled are higher in protein and lower in saturated fats than most other nuts. One can have 22 pistachios and stay within a 100 calories limit. An October 2011 study published in “Appetite” magazine discovered that “students allowed to serve themselves pistachios in the shell consumed 41% fewer calories than those allowed to serve themselves shelled pistachios.” I also, eat shelled pistachios daily, Nuts are good and good for us!
- Kiwi and coconut are a combo you might never have considered. Slice 1 large kiwi, which gives 100% of your daily vitamin C, and garnish it with 1 tablespoon of unsweetened shredded coconut.
- Blueberries are loaded with antioxidants that strengthen the immune system and fight toxic free radicals. Indulge yourself in 1 level cup of this scrumptious fruit. It is great for the skin and improves the complexion.
- Red grapes are naturally sweet because they are high in fructose. Studies suggest that red grapes can lower the risk of a heart attack and boost cognition.
- Plain Cheerios comes without added sugar, so do not add your own, 1 cup of the breakfast puffs stays under 100 calories and satisfies the munchies.
- Popcorn is 1 of the best low-calorie deals going, if you do not mind the carbs. A 3-cup serving contains 3 grams of dietary fiber, and 18 grams of total carbohydrates. Like Cheerios, crunchy popcorn can be very satisfying.
- Dark chocolate. Saving the best for last, 2 tablespoons of chips, 3 squares from a bar all slide home with fewer than 100 calories.
The Big Q: Who said low-calorie snacks have to be bland and boring?
Most herbs and spices add almost no calories to food, yet deliver essential nutrition, even taken in small amounts over long periods of time.
With the Holiday season coming soon, get familiar with the snacks and treats you can expect to face at home or in the office break room. Go for nuts instead of brownies. Focus on the cheese and vegetable trays and not the crackers and crusty, bread offerings.
A bit of research into how many calories your favorite foods have could save you pounds of body weight. Survive your next snack attack in style and comfort by turning to any of the food ideas above.
Perhaps these 12 ideas will inspire you to create your own favorite 100-calorie snacks.
Eat healthy, Be Healthy, Live lively