A healthy diet is a simple concept: Include nutrient-dense foods that are low in overall calories. The concept sounds simple, but it can be a bit more difficult to put the concept into action.
For instance, some “healthy” foods may have plenty of nutrients, but they also come with a lot of extra calories. You can’t just look at the number of calories – you have to consider the nutrient density, or the amount of vitamins and minerals per serving.
Here are some suggestions for low calorie foods that are also very healthy and nutrient-dense, so you should include them in your healthy diet:
- Soup is a fantastic low-calorie food choice. But be sure to choose wisely. Creamy soups are packed with fat and calories. Instead, go for broth-based soups like vegetable soup or chicken noodle soup to keep the calorie count low. Just one cup of tomato soup contains around 100 calories, so it’s an excellent choice for those who are watching their weight.
- Oatmeal is another great choice. You can mix in some fresh fruit like berries or bananas to increase the fiber content and add some sweetness without the extra sugar. Oats are packed with protein and can help stabilize your blood sugar levels for hours after you eat them.
- Leafy Greens. Leafy greens like kale and spinach are packed with nutrients. They are loaded with vitamins A, C and K, as well as minerals like magnesium and manganese. They are also loaded with fiber, which helps control hunger and regulate blood sugar levels. Plus they are low in calories. So don’t be afraid to pile on the leafy greens when you eat salads!
- Legumes. Legumes include beans, lentils and peas. They’re rich in fiber, protein and important micronutrients like iron, magnesium and folate. They also have a number of benefits for your health, including reducing the risk of heart disease.
