Low-Calorie Foods

 Low-Calorie Foods

Energy Density: The energy density of food is influenced by its components. For example, water content reduces energy density, increasing food weight without adding calories. Fiber also has low energy density, ranging from 1.5 to 2.5 calories per gram, helping to lower the food’s energy density.

Low-Energy-Dense Foods: Foods like vegetables, fruits, and broth-based soups are either rich in water, dietary fiber, or low in fat. They generally provide fewer calories per gram compared to high-energy-dense foods. Therefore, consuming the same amount of calories from low-energy-dense foods results in a larger portion size than from high-energy-dense foods.

Examples:

• Non-starchy vegetables: Most vegetables are low in calories and high in vitamins, minerals, dietary fiber, and antioxidants.
• Fruits: Fruits are low in calories and rich in fiber, contributing to weight loss.
• Broth-based soups: Regular consumption of broth-based soups without added fat can help with satiety and calorie control.

Non-Starchy Vegetables: Most vegetables are low in calories and rich in vitamins, minerals, dietary fiber, and antioxidants, making them beneficial for weight loss. They also contain a significant amount of water and fiber, which helps increase the feeling of fullness without increasing calorie intake. However, it is worth noting that starchy vegetables like potatoes and winter squash have a higher calorie content but are still beneficial. Here are some examples of low-calorie vegetables:

• Leafy Greens:
• Arugula: One cup (30 grams) contains 4 calories.
• Spinach: One cup (30 grams) contains 7 calories.
• Kale: One cup (68 grams) contains 34 calories.
• Radishes: 6 grams contain 1 calorie.
• Celery: One stalk (38 grams) contains 6 calories.
• Cucumber: 300 grams contain 45 calories.
• Bell Peppers: 119 grams contain 37 calories.
• Mushrooms: One cup (68 grams) contains 15 calories.
• Broccoli: One chopped cup contains 31 calories.
• Cauliflower: One chopped cup contains only 25 calories.
• Zucchini: Contains 20 to 30 calories per chopped cup.

Fruits: Fruits are low in calories and rich in fiber, which can contribute to weight loss. Examples include:

• Berries: Half a cup of blueberries (74 grams) contains only 42 calories.
• Watermelon: One cup of honeydew melon or watermelon (150-160 grams) contains 46 to 61 calories. However, watermelon has a high glycemic index, meaning it raises blood sugar levels quickly, so it should be consumed with caution.
• Grapefruit: Half a cup contains 37 calories.
• Oranges: One orange contains only 60 calories.
• Strawberries: One cup of chopped strawberries contains 50 calories.
• Peaches: One peach contains 37 calories.

Broth-Based Soups: Regular consumption of broth-based soups without added fat can help with satiety and calorie control, as many types of soups are low in calories. Here are some examples:

• Beef, Chicken, or Fish Broth: Contains 30 to 40 calories per cup.
• Fat-Free Vegetable Soup: Contains only 12 calories per cup.

Free Foods are any foods or drinks that contain less than 20 calories per serving. These foods can be consumed in moderation without needing a specific portion size. However, if they have defined portions, it is recommended to consume two to three servings spread throughout the day. If consumed in larger quantities, they are no longer considered free foods. It is best to eat these foods at different times of the day.

Here are some examples of free foods:

• Fat-free or low-fat foods: This does not refer to any product labeled as fat-free or low-fat, but specific foods such as:
• Non-dairy coffee creamer: One serving equals two teaspoons of dry creamer or one tablespoon of liquid creamer.
• Low-fat mayonnaise: One tablespoon of fat-free mayonnaise or one teaspoon of low-fat mayonnaise.
• Fat-free salad dressing: One tablespoon of fat-free or low-fat salad dressing.
• Spices and seasonings: Such as garlic, lemon juice, vinegar, or one tablespoon of ketchup.
• Sugar-free products: Such as artificial sweeteners and sugar-free jelly.
• Beverages: Such as coffee, tea without added sugar, mineral water, and sugar-free soft drinks.

Low-Fat Meats and Dairy: The following points highlight some foods that fall into this category, but it is important to note that exceeding the recommended portions can lead to additional calorie intake instead of fewer calories:

• Chicken Breast: Contains 110 calories in 85 grams.
• Fat-Free Greek Yogurt or Fat-Free Milk: One serving (170 grams) contains 100 calories.
• Eggs: One egg contains 78 calories and 6 grams of protein.

Tips to Reduce Calories and Fat in Foods

Here are some tips to help you consume fewer calories and less fat from the foods you eat:

• Prepare Foods Without Adding Sugar or Fat: For example, cook vegetables and fruits without adding sugar or fat. Frying vegetables or adding cream or butter increases their calorie density, and the same applies to adding sugar, fat, or syrup to fruits.
• Choose Low-Fat or Fat-Free Options: Opt for low-fat or fat-free versions of cheese, meats, poultry, dried legumes, milk, and dairy products.
• Consume Low-Calorie Appetizers: Start your meal with low-calorie appetizers like broth-based soup (100 calories) or a green salad. This can help you consume calories in moderation. It’s also important to recognize when you feel full, as this can help reduce the total calories consumed during the meal.
• Keep Low-Calorie Food Options Accessible: Make low-calorie food options readily available at home or in the office instead of high-calorie options.
• Drink Water or Low-Calorie Beverages: When thirsty, opt for water or other low-calorie drinks.

Frequently Asked Questions About Foods and Calories

Here are some common questions about foods and calories, along with their answers:

Are there foods with negative calories or calorie-burning foods? Negative-calorie foods are believed to require more energy to digest than they provide. Vegetables like celery and non-starchy vegetables, as well as fruits, are often cited as examples because they are high in water and low in calories. However, only 5-10% of the body’s total resting metabolic rate is used to digest and store nutrients from food. There is no scientific evidence to support the idea that these foods require more energy to digest than they provide. Therefore, while theoretically possible, there are no specific foods proven to have this effect.

Are there any foods with zero calories? No food is completely calorie-free. Water is the only substance that contains no calories. Some processed foods, such as sugar substitutes or artificial sweeteners, may contain no calories. For example, sweeteners made from stevia leaves are calorie-free, while others like sucrose contain 3.36 calories per gram.

What are calories? Food energy is the energy derived from carbohydrates, proteins, fats, and various organic compounds. It is expressed in joules or calories, which represent the amount of energy needed to raise the temperature of one gram of water by one degree Celsius, from 14.5 to 15.5 degrees Celsius. One gram of carbohydrates contains 4 calories, one gram of fat contains 9 calories, and one gram of protein contains 4 calories.