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Low-Calorie, Low-Fat Foods: Dietitian Approved Choices
Starting a healthy lifestyle is rewarding. Making smart food choices is key. Our team of registered dietitians has picked low-calorie, low-fat foods for you. These foods are not only good for weight management but also tasty and fulfilling.
In this guide, we’ll look at many foods. From breakfast favorites to healthy proteins and fruits, we’ve got you covered. Adding these Dietitian-approved foods to your diet will help you eat well and feel great.
Key Takeaways
- Oats, Greek yogurt, and broth-based soups can help keep you feeling full and satisfied on a low-calorie diet.
- Berries, eggs, and popcorn provide nutrient-dense, low-calorie options for snacking and meal planning.
- Chia seeds, fish, cottage cheese, and lean proteins like chicken and lentils can support weight management while delivering essential nutrients.
- Incorporating low-calorie, low-fat foods like potatoes, watermelon, and plant-based proteins can help create a balanced, satisfying diet.
- Strategies like reading nutrition labels, practicing portion control, and making gradual lifestyle changes can optimize the benefits of a low-calorie, low-fat approach.
Introduction to Low-Calorie, Low-Fat Foods
Adding low-calorie, low-fat foods to our diet can change the game for weight management and health. These foods are packed with nutrients. They help with weight loss, keep muscle mass, and boost our overall health.
Benefits of a Low-Calorie, Low-Fat Diet
A diet low in calories and fat helps us lose weight by burning fat for energy. These foods are also rich in protein, fiber, vitamins, and minerals. This makes us feel full and less likely to overeat. Studies show that low-fat diets can lower cholesterol and reduce the risk of heart disease and some cancers.
Nutrient-Dense Options for Weight Management
We have many low-calorie, low-fat foods to choose from. Lean proteins like chicken, fish, and legumes are great. So are complex carbs like whole grains, fruits, and veggies. Adding these to our meals and snacks helps us stay healthy and support weight loss or maintenance.
| Low-Calorie, Low-Fat Food | Nutrient Benefits | Calories per Serving |
|---|---|---|
| Grilled Salmon | High in protein, omega-3 fatty acids | 165 calories (3 oz.) |
| Roasted Broccoli | Rich in fiber, vitamins, and antioxidants | 55 calories (1 cup) |
| Greek Yogurt | High in protein, probiotics | 100 calories (1 cup) |
By choosing these low-calorie, low-fat foods, we support our weight goals and nourish our bodies. It’s a healthy choice for our overall well-being.
Oats: A Filling and Nutritious Breakfast Choice
Oats are a top pick for a low-calorie, low-fat breakfast. A half-cup serving has just 154 calories. They are rich in high-fiber and high-protein nutrients. These help control your appetite and keep you feeling full for longer.
Research shows that oatmeal for breakfast can make you feel fuller. It also reduces hunger and lowers calorie intake at later meals. The fiber and protein in oats slow digestion. This keeps you satisfied and stops mid-morning cravings.
| Nutrient | Amount in 1/2 cup of Oats |
|---|---|
| Calories | 154 |
| Protein | 5g |
| Fiber | 4g |
Enjoy a warm bowl of Citrus-Spiced Overnight Oats or a Blueberry Smoothie Bowl with chia seeds. Adding oats to your morning is a great way to start with a nutritious meal.
“Oats are a nutritious and filling breakfast option that can help support weight loss efforts by controlling hunger and promoting feelings of fullness.”
Greek Yogurt: Protein-Packed and Satisfying
Greek yogurt is a top choice for those looking to lose weight. It’s low in calories and fat but high in protein. A cup of nonfat Greek yogurt has about 150 calories and 25 grams of protein. This is much more than regular Greek yogurts.
Choosing the Right Yogurt for Weight Loss
For the best weight loss benefits, pick plain, nonfat Greek yogurt. Avoid yogurts with added sugars. Chobani Zero Sugar Greek Yogurt has 12 grams of protein and no artificial sweeteners. Siggi’s Icelandic Skyr Nonfat Yogurt offers 15-16 grams of protein and is creamy with real fruit puree.
- Oikos Pro Greek Yogurt: 20-25 grams of protein per serving
- Ratio’s Yogurt Protein Cultured Dairy Snack: 25 grams of protein, 8 grams of carbohydrates per serving
- Oikos Pro yogurt: 20 grams of protein per serving, no added sugars, 140 calories
- Fage Total 0% yogurt: 16 grams of protein per serving
- Oikos Triple Zero yogurt: 15 grams of protein, 90 calories per serving
- Siggi’s Lower-Sugar Skyr: 14 grams of protein per serving, 2 grams of sugar
- Chobani Zero Sugar yogurt: 12 grams of protein per serving, 60-70 calories
Adding Greek yogurt to your diet can help control hunger and aid in weight loss. Its high protein and low fat make it a great choice.
“Dietitians recommend plain, low-fat Greek yogurt due to its high protein content and zero added sugars.”
Souping Up Your Diet: Broth-Based Soups for Fullness
Soups, especially broth-based ones, are great for adding healthy options to your meals. They might make you feel fuller than solid foods with the same ingredients. A study found people ate 20% fewer calories after eating soup than after eating solid food.
Choose broth-based soups like chicken broth or pho for their lower calorie count. Bone broth is also packed with vitamins and minerals. Lentil soup is another good choice because lentils are high in protein and fiber.
Vegetable-packed soups like cabbage soup and butternut squash are low in calories but full of nutrients. They provide hydration and help you feel full without extra calories. Gazpacho, a cold vegetable soup, is refreshing and rich in fiber.
| Soup Variety | Calories per Serving | Nutrients |
|---|---|---|
| One-Pot Chicken and Bacon Orzo Soup | 263 | 8.2g fat, 285mg sodium, 16.8g carbs, 1.8g fiber, 3g sugars, 28.2g protein |
| Spicy Sausage, Kale, and Whole-Wheat Orecchiette Soup | 225 | 10.7g fat, 573mg sodium, 21.8g carbs, 3.2g fiber, 1.5g sugar, 9.3g protein |
| Bacon and Egg Drop Soup | 163 | 6.5g fat, 557mg sodium, 8g carbs, >1g fiber, >1g sugar, 17g protein |
| Lentil Soup | 280 | 11.2g fat, 753mg sodium, 38.4g carbs, 16g fiber, 8.2g sugar, 13g protein |
| Quinoa Vegetable Soup | 473 | 9.9g fat, 795mg sodium, 77g carbs, 20g fiber, 9g sugar, 22g protein |
Adding low-calorie, broth-based soups to your diet can change your weight management game. They’re full of fiber and nutrients, helping control hunger. Plus, soups let you try new flavors and ingredients. Give it a shot and see how soups can boost your fullness!
Berry Delicious: Antioxidant-Rich and Low-Calorie
Berries are a top pick for those looking for healthy, low-calorie foods. These colorful fruits are not only tasty but also full of vitamins, minerals, and antioxidants. They support our health and well-being.
Incorporating Berries into Your Meals and Snacks
From sweet blueberries to tangy raspberries, berries add flavor and nutrition to many dishes. A cup of blueberries has only 86 calories but gives us 3.6 grams of fiber. This fiber helps us feel full and aids digestion.
Raspberries are another great choice, with just 64 calories per cup. They’re loaded with antioxidants like vitamin C. This vitamin boosts our immune system and protects our cells.
To add more berries to your diet, mix them into oatmeal, yogurt, or smoothies. Use them as a topping for salads or mix into baked goods. Enjoy them as a snack or try dried berries like goji berries for a nutritional boost with only 98 calories per 14-gram serving.
| Berry | Calories per 100g | Fiber (g per 100g) | Antioxidant Content |
|---|---|---|---|
| Blueberries | 84 | 3.6 | High in vitamin C, manganese, and anthocyanins |
| Raspberries | 53 | 8.0 | High in vitamin C, manganese, and ellagic acid |
| Strawberries | 32 | 3.0 | High in vitamin C, folate, and antioxidants |
| Cranberries | 46 | 3.6 | High in vitamin C, manganese, and proanthocyanidins |
Adding different berries to your meals and snacks is a tasty way to get their health benefits. Enjoy their delicious flavors and the fiber, low calories, and antioxidants they offer. Make berries a key part of your healthy eating plan!
Eggs: A Nutritional Powerhouse for Protein and Satiety
Eggs are a true nutritional powerhouse. A single large boiled egg has just 72 calories but offers 6 grams of high-quality protein. This protein helps us feel full and satisfied, aiding in weight management.
Studies show that starting the day with eggs boosts fullness and reduces hunger. This leads to eating fewer calories later in the day compared to other breakfasts like bagels. The protein in eggs also helps keep muscle mass during weight loss, supporting a healthy metabolism.
Beyond their protein, eggs are packed with other important nutrients. A single egg has over 100 mg of choline, crucial for cell membranes and brain health. Eggs are also rich in lutein and zeaxanthin, antioxidants that may lower the risk of macular degeneration and cataracts.
For those watching their cholesterol, research shows that healthy adults can safely eat up to 3 whole eggs a day. Eggs can even raise HDL (good) cholesterol levels and change LDL cholesterol to a less harmful subtype.
Whether scrambled, poached, or hard-boiled, eggs are a versatile and nutritious part of any weight management plan. Their protein, nutrient density, and ability to control appetite make them a powerful tool for managing weight.
For the best nutrition, choose omega-3 enriched or pastured eggs. They have more beneficial fats and antioxidants than conventional eggs. With their impressive nutrient profile and ability to keep us full, eggs are a nutritional powerhouse worth adding to our diets.
Popcorn: A Surprising Low-Calorie, High-Fiber Snack
Popcorn is a great snack for those watching their weight. It’s a whole grain with fewer calories but more fiber. A big serving of 6 cups of air-popped popcorn has only 100 calories and 6 grams of fiber.
This fiber helps you feel full longer. It can stop you from eating too much and help with weight loss. Studies show popcorn makes you feel fuller than potato chips with the same calories.
For the best health, choose air-popped popcorn. Avoid adding butter, salt, or other toppings that add calories and fat.
| Snack Option | Calories | Fiber (g) | Protein (g) |
|---|---|---|---|
| 3 cups air-popped popcorn | 93 | 3.48 | 3.5 |
| 1/2 cup low-fat cottage cheese | 93 | 0 | 14 |
| 14 almonds | 84 | 3.5 | 6 |
| 1/2 cup Greek yogurt | 84 | 0 | 12 |
| 6 whole-grain pretzel sticks | 93 | 3.3 | 3 |
Next time you want a snack, try popcorn. It’s low in calories and high in fiber. This makes it a healthy choice that won’t ruin your diet.
“Popcorn is a whole grain that is low in calories yet high in fiber, making it an excellent choice for appetite control and weight management.”
Chia Seeds: A Tiny Superfood with Big Benefits
Chia seeds are a tiny superfood with big benefits for weight management. They are full of high-fiber and high-protein goodness. A single 1-ounce (28-gram) serving has 9.8 grams of fiber, 4.7 grams of protein, and only 138 calories.
The soluble fiber in chia seeds expands in the stomach. This helps you feel full and reduces hunger. Studies show that eating chia seeds can help you eat less and feel fuller. They are a great versatile ingredient for managing weight.
Creative Ways to Add Chia Seeds to Your Diet
Adding chia seeds to your meals and snacks is easy. It boosts your nutrient intake and helps with weight loss. Here are some tasty ideas:
- Sprinkle chia seeds on your morning oatmeal or yogurt for extra fiber and protein.
- Blend chia seeds into your favorite smoothie for a nutrient-rich treat.
- Stir chia seeds into baked goods like muffins, breads, or cookies for added texture and fiber.
- Mix chia seeds into salads, soups, or casseroles for a crunchy, nutritious addition.
- Use chia seeds as a thickener in puddings, jams, or sauces.
Chia seeds have a mild, nutty flavor and are very versatile. They can make your meals and snacks healthier. Add these tiny superfoods to your diet for more fiber, protein, and appetite control.
Fish: Lean Protein with Omega-3 Fatty Acids
Fish is great for weight management and health. It’s a lean protein that helps control hunger. Plus, it’s full of omega-3 fatty acids, which are good for your heart.
A 3-ounce serving of cod has only 60 calories and 13 grams of protein. Eating more protein, like from fish, can help you feel full longer. This can help you manage your weight better.
Fish like salmon and mackerel are also packed with omega-3s. These fats are key for a healthy heart and brain. Adding more fish, lean protein, and omega-3 fatty acids to your diet can greatly improve your health.
Eat fish a few times a week for its benefits. Try grilled tilapia, baked salmon, or pan-seared snapper. Serve it with veggies, whole grains, and healthy fats for a meal that’s good for you and keeps you full.
| Fish | Protein (g) | Fat (g) | Calories |
|---|---|---|---|
| Canned Tuna (5 oz) | 27 | 1.3 | – |
| Sockeye Salmon (3 oz, cooked) | 22.5 | 4.7 | – |
| Tilapia (3 oz, cooked) | 22.8 | 2.3 | 111 |
| Snapper (3 oz, cooked) | 22.4 | 1.5 | 109 |
| Mahi-Mahi (3 oz, cooked) | 20 | 0.8 | – |
| Trout (3 oz, cooked) | 22.6 | 7.2 | 162 |
| Cod (3 oz, cooked) | 19.4 | 0.7 | – |
| Pollock (3 oz, cooked) | 16.5 | – | – |
| Catfish (3 oz, cooked) | 13.9 | – | – |
| Anchovies (1 oz) | 8 | 2.75 | – |
Adding fish, lean protein, and omega-3 fatty acids to your diet can change your health for the better. Try out some tasty fish recipes today!
Cottage Cheese: A Versatile and Filling Dairy Option
Cottage cheese is a top pick for those looking for low-calorie, high-protein foods. It’s packed with nutrients and can help you feel full, which might lead to eating less. A 1-cup serving has about 163 calories and 28 grams of protein.
Its high protein content is key to its ability to keep you full. Eating foods high in protein, like cottage cheese, can make you feel more satisfied. This can help with weight loss. Plus, cottage cheese is easy to add to many dishes, making it a great way to increase protein in your meals.
For those watching their fat and calorie intake, low-fat or non-fat cottage cheese is a good choice. A half-cup of low-fat cottage cheese has 90 calories and 1.5 grams of fat. It still packs 12 grams of protein. These versions also have important nutrients like calcium and vitamin B12 without the extra calories and fat of full-fat cottage cheese.
| Nutrient | Amount per 1/2 cup (113g) serving of low-fat cottage cheese | Percent Daily Value (DV) |
|---|---|---|
| Calories | 81 | – |
| Protein | 14g | 29% |
| Carbohydrates | 3g | 1% |
| Fat | 1g | 2% |
| Vitamin B12 | 1.5 mcg | 29% |
| Sodium | 490 mg | 20% |
| Selenium | 13.2 mcg | 19% |
Whether you prefer low-fat, reduced-fat, or full-fat cottage cheese, it’s a great choice for a balanced diet. It helps control hunger and is rich in nutrients. This makes cottage cheese a smart pick for managing weight or enjoying a tasty, high-protein snack or meal.
Low-Fat Foods, Low-Calorie: Potatoes, Lean Meats, and Legumes
Not all low-calorie and low-fat foods are the same. Some are packed with nutrients and can make you feel full. Let’s look at some great, low-calorie foods to add to your diet.
Potatoes are surprisingly filling. In fact, they’re the most satiating food, according to research. They’re full of fiber, which helps you stay full longer on fewer calories. Lean meats like chicken, turkey, and pork are also good. They’re low in fat but high in protein, which keeps you feeling full.
Legumes, like beans, lentils, and peas, are a great choice too. They’re full of fiber and plant-based protein. These foods support weight management and give you important vitamins and minerals. Adding legumes to soups, salads, or as a side dish boosts your meal’s fiber and protein.
It’s important to mix things up with low-calorie, low-fat foods. By eating a variety of potatoes, lean meats, and legumes, you can enjoy tasty, healthy meals. These foods support your overall health and well-being.
“Filling up on low-calorie, high-volume foods can be a game-changer for weight management. Potatoes, lean proteins, and legumes are a few of the versatile options that can help you feel full and satisfied without excessive calorie intake.”
Watermelon: Hydrating and Low-Calorie Refreshment
Watermelon is a low-calorie fruit that’s great for weight management. One cup of diced watermelon has just 46 calories. It’s over 90% water, helping you stay hydrated. The water in watermelon can also make you feel full, which might help you eat fewer calories.
Watermelon is full of vitamins A and C, potassium, and the antioxidant lycopene. It’s also rich in citrulline, which can boost blood flow and exercise performance.
“Watermelon is a significant source of lycopene, a powerful antioxidant responsible for its red color.”
To get the most from watermelon, add it to your meals and snacks. It’s great in salads, smoothies, or as a hydrating and low-calorie snack. It’s perfect for anyone wanting to manage their weight or just enjoy a tasty, refreshing fruit.
Even though watermelon is healthy, it has FODMAPs that can upset some people’s stomachs. If you’re sensitive, watch how much you eat. Still, watermelon is a low-calorie, high-water content fruit. It’s a great addition to a balanced, hydrating and refreshing diet.
Plant-Based Proteins: Tofu, Tempeh, and Legumes
Plant-based proteins are key for a balanced, low-calorie diet. Soy-based foods like tofu and tempeh are low in fat but high in protein. A half-cup of firm tofu has about 10 grams of protein. Tempeh has around 15 grams per half-cup.
Incorporating Plant-Based Proteins into Your Meals
Legumes, such as beans, lentils, and peas, are also great for protein. A cooked cup of lentils has 8.84 grams of protein. Chickpeas offer about 7.25 grams per half-cup.
Plant-based proteins are versatile and perfect for low-calorie meals. They can be used in stir-fries, soups, salads, and casseroles. By choosing these proteins, you can enjoy healthy, low-fat foods without overeating.
“Incorporating plant-based proteins like tofu, tempeh, and legumes into your meals is a great way to build a balanced, low-calorie, low-fat diet that supports overall health and wellness.”
Looking to lose weight, improve heart health, or eat more nutritious foods? Exploring plant-based proteins is a tasty and rewarding journey. Try adding more tofu, tempeh, and legumes to your meals today.
Conclusion
Adding low-calorie, low-fat foods to our diet can help with weight management and health. Foods like oats, Greek yogurt, fish, and legumes are full of nutrients. They also make us feel full and happy.
Research shows that eating less but more protein and less fat can help with weight loss. Low-carb diets also lead to weight loss and better health markers. These diets improve blood fats and cholesterol levels.
For lasting weight control, a balanced diet and healthy lifestyle are essential. Talk to a dietitian or doctor to get advice on adding these foods to your diet. Making smart food choices and adopting healthy habits can help us reach our health goals.
FAQ
What are the benefits of a low-calorie, low-fat diet?
A diet low in calories and fat helps with weight loss. It also keeps muscle mass and supports health. These foods are rich in protein, fiber, vitamins, and minerals. They make you feel full and satisfied.
What are some examples of low-calorie, low-fat foods that can support weight management?
Examples include oats, Greek yogurt, broth-based soups, berries, eggs, popcorn, chia seeds, fish, cottage cheese, potatoes, lean meats, and legumes.
How can oats and Greek yogurt help with weight management?
Oats are low in calories but high in protein and fiber. This helps you feel full and reduces hunger. Greek yogurt is also low in calories but high in protein. It helps you feel full and eat fewer calories later.
What are the benefits of incorporating broth-based soups and berries into a weight management diet?
Broth-based soups make you feel full more than solid foods. Berries are low in calories but high in fiber. They help control hunger and reduce calorie intake later.
How can chia seeds and cottage cheese support weight management efforts?
Chia seeds are high in fiber, which helps you feel full and reduces hunger. Cottage cheese is low in calories but high in protein. It also helps you feel full and reduces hunger.
What other low-calorie, low-fat foods can be beneficial for weight management?
Other good options include lean proteins like fish, poultry, and pork. Also, plant-based proteins like tofu, tempeh, and legumes. Eating a variety of these foods supports your health and wellness goals.