Food With Least Calories

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It is very confusing in today’s world to sort out the thinnest foods on the market. Food With Least Calories That is why my step-by-step procedure focuses on bringing you how to find the perfect nutrition facts, complete with the food and drink items with the least calories, most water and other pertinent details.

Low-Calorie Whole Foods Meal Ideas

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Whole foods fill and satisfy.

Are you ready to cut calories but want a low calorie whole food diet rather than a calorie restricted diet filled with artificial sweeteners and processed foods? Experts agree that whole foods are the healthier choice, but they tend to have more calories. So how can you eat a whole food diet and cut calories?

Whole Foods Satisfy Longer

One of the problems people often face when following a low calorie diet such as a 1200 calorie diet or even 1500 calorie diet is that they get hungry. There is nothing wrong with feeling hunger, but when you eat a bowl of cereal for breakfast and it costs you 300 of your precious 1200 calories for the day and then you feel like you’re starving two hours later, that is a problem. It makes it hard to stay on your diet. That feeling of hunger is a response to the type of cereal you ate. If you take a peek at the ingredients on the package label, you probably won’t find the word “whole” included.

Low Calorie Whole Food Diet

If you plan to follow a low calorie whole food diet, you’ll have to change your thinking in a number of ways. First is the fact that whole food calorie counts are often higher than the amounts found in manufactured diet foods, but that’s okay. They satisfy for longer. You can eat less, feel satiated, lose weight, plus reap the nutritional benefits associated with whole foods.

Low Calorie Whole Food Lunch Options

Lunch can be one of the most challenging meals of the day when it comes to sticking to a low calorie diet and even more so if you want to eat whole foods, especially if you eat out. Some restaurants do offer whole food options, but many times dishes are filled with fat grams and sugar from sauces, dressings and other elements of the recipe. These added ingredients boost the calorie count. If you do eat out, learn to ask for sauces and dressings on the side.

A better idea is to limit eating out and to bring your lunch most days. When you make it yourself, you can easily eat a whole food lunch that’s still low in calorie. Many of these foods are available through Whole Foods Market.

Sample Whole Food Lunches

The following sample lunches are 350 calories or fewer:Whole Food Low Calorie Lunch Sample One:

  • Whole wheat pita: 80 calories
  • Raw veggies chopped or shredded: ½ cup 25 calories
  • Cheese: 1 oz. 110 calories
  • Chicken cubed: 1/4 cup 83 calories
  • Small apple: 77 calories (2 3/4 inch diameter)
  • Water or herbal tea: 0 calories

Total calories: 298

Heat the sandwich just long enough to melt the cheese. You can add a little salsa or low-fat salad dressing for extra flavor and just a few more calories.

Whole Food Low Calorie Lunch Sample Two:

  • Chipotle Black Bean Soup: 290 calories or Hearty Lentil Soup: 280 calories
  • 1/2 serving of Whole Foods Market French Baguette: 70 calories
  • Water or herbal tea: 0 calories

Total calories: 350

Whole Food Low Calorie Dinners

As with any diet, designing a menu gets easier with experience. How many calories are in different foods can be learned by using an online calorie calculator or you can find calorie content for specific foods such as those made and sold by Whole Foods Market. They offer a large selection for those who want to buy whole food entrees to save time in the kitchen. Otherwise, if you make your own from scratch, cook larger amounts and store them in the freezer to have on hand.

Meat calories add up fast. Another way to trim calories is to consider eating vegetarian at least three days a week.

Snacks

Lastly, plan your snacks. Fruits make an ideal whole food snack. The following list is based on ½ cup servings:

  • Apricot – 17 calories
  • Watermelon – 23 calories
  • Strawberries – 26 calories
  • Apple – 26 calories
  • Papaya – 27 calories
  • Cantaloupe – 27 calories
  • Plums – 30 calories
  • Honeydew – 30 calories
  • Blackberries – 31 calories
  • Peaches – 33 calories
  • Pineapple – 37 calories
  • Grapefruit – 39 calories


High-Protein, Low-Calorie Food Sources


It’s not uncommon for some people to struggle to consistently hit their daily protein targets. While protein shakes and bars are convenient, it’s most certainly achievable to hit your protein goals through predominately whole food sources! All it takes is:

1.) Understanding which food sources are protein-rich
2.) Knowing how much protein you need to eat each day
2.) Having a plan in place

Daily protein recommendations are between 1.6-2.2g/kg/day, and for the sake of easy math we recommend to simply multiply your bodyweight in kilograms by two and aim for this as a daily target. After you’ve done this simple calculation, divide your target number by 3-5 depending on how many times you would like to eat per day. Then, once you have a protein goal for each meal time, identify how much protein-rich food that equates to in terms of grams and… commit to eating it!

Another note to make is that different protein-rich food sources don’t only provide protein, but they also provide a unique panel of micronutrients and/or other macronutrients. For example, dairy products will provide a significant amount of calcium, red meat contains a significant amount of iron, and oily seafood can provide omega 3 fatty acids. Therefore, rather than exclusively just having chicken or tofu at each main meal, we encourage you to aim to have a different protein source at each meal to stay well nourished!

*Take note that wholegrains, vegetables, nuts, seeds, fruit and the like all contain trace amounts of protein and will also contribute to your daily protein intake. However, to meet a protein target of 2g/kg while staying within a caloric energy budget, it’s generally most viable to ensure you include a protein-rich source of food at each meal rather than only relying on trace sources.

100-Calorie Snacks That Actually Keep You Full and Satisfied

When it comes to healthy eating, nutritious foods are key. And sometimes you just need a little snack to get you through that afternoon slump at work without breaking the calorie bank.

The next time hunger creeps up when it’s least convenient (like an hour before a dinner reservation), turn to this list for a tiny but mighty bite that will sate the hunger beast inside.

Low calorie snacks and 100 calories snacks
Robynmac/Getty Images

Sweet snacks

1. Pumpkin yogurt

Don’t be ashamed of your pumpkin spice game. You can have pumpkin flavor year-round. The canned variety is always available. Pumpkin increases this snack’s fiber content and flavor profile with minimal added fat and calories.

Combine 1/4 cup pumpkin purée with 1/2 cup nonfat plain Greek yogurt. Sweeten with a pinch of stevia, 1/4 teaspoon vanilla extract, and a sprinkle of pumpkin pie spice blend (or cinnamon).

2. DIY chunky applesauce

Dice up half a tennis-ball-size apple and add it to 1/2 cup unsweetened applesauce. (So much apple!) You’ll get the spoonability of applesauce, but with an added fresh crunch.

Sprinkle with some cinnamon for an extra flavor kick.

3. Jicama and honey mustard dip

Hicka-what? Jicama (pronounced hic-kuh-muh) is a root veggie that touts 6 grams of fiber per cup. Peel and slice 1 1/2 cups and dip into a mixture of 1 tablespoon Greek yogurt, 1 tablespoon mustard, and 1 teaspoon honey.

4. Apples and cheese

Pair a Mini Babybel Light cheese wheel with half a baseball-size sliced apple. The cheese has 6 grams of protein and 10 percent of the daily value of calcium.

5. Kettle corn

Toss 1 teaspoon cinnamon and 1 teaspoon stevia with 2 cups freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution.

Not a fan of stevia? Swap it for 1 teaspoon honey plus 1 teaspoon water microwaved for 10 seconds to thin it out.

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