THIS LIST OF FOODS AND BEVERAGES INCLUDES FOODS AND BEVERAGES THAT ARE LOW IN CALORIES
It is a good idea to snack on low calorie foods between meals for many reasons no matter what diet you are attempting. This list of foods and beverages can also give you a good idea of which types of foods you can safely eat in large quantities for those times when you are just in the mood to pig-out.
1. Eating 5 or 6 small meals per day is easier for your system to
process and has been proven to help maintain or raise
your metabolism.
2. Chewing releases enzymes in your digestive system that
help your body digest the calories and use
the calories.
3. Eating low calorie foods helps prevent you from eating
high calorie foods.
4. If you never let yourself become famished; your total
calorie intake will probably be sinificantly lower.
Some low calorie foods are:
Food and Measure cal pro carb fat fiber
Acorn Squash,
baked, cubed 1/2 cup 57 1.1 14.9 .1 2.9
Apple,
raw, w. peel, 2 3/4" 81 .3 21.1 .5 3.7
Applesauce,
unsweetened, 1/2 cup 53 .2 13.8 .1 1.5
Asparagus,
raw, 4 spears, 3.8 oz. 14 1.3 2.6 .1 1.2
Banana Squash,
baked, 1 oz. 18 .5 4.4 .1
Beet, fresh, boiled,
drained, sliced, 1/2 cup 29 1.1 6.5 .1 1.9
Black Beans,
boiled, 1/2 cup 113 7.6 20.4 .5 7.5
Blackberry,
frozen, unsw. 1/2 cup 49 .9 11.8 .3 3.8
Blueberry,
frozen, unsw. 1/2 cup 41 .3 9.4 .5 2.1
Bread, Healthy Life
Whole Wheat, 1 slice 35 2.0 8.0 .25 2.5
Broccoli, boiled, drained,
chopped, 1/2 cup 22 2.3 3.9 .2 2.3
Brussel Sprouts, boiled,
drained, 1/2 cup 30 2.0 6.8 .4 3.4
Butternut Squash,
baked, cubed, 1/2 cup 41 .9 10.7 .1 2.9
Cabbage, boiled, drained
shredded, 1/2 cup 17 .8 3.4 .3 2.1
Cantaloupe, pulp,
cubed, 1/2 cup 29 .7 6.7 .2 .6
Carrot,
shredded, 1/2 cup 24 .6 5.6 .1 1.7
Catfish, bake, broil
or microwave, 1/2 cup 172 21.2 0 9.1 0
Catsup,
1 tsp. 16 0 4.0 0
Cauliflower, boiled,
drained, 1/2 cup 14 1.1 2.6 .3 1.7
Celery, raw,
diced, 1/2 cup 10 .5 2.2 .1 1.0
Cereal (All Bran),
1 oz. 70 4.0 21.0 1.0 9.0
Cereal (Fiber One),
1 oz. 60 2.0 23.0 1.0 13.0
Cereal (Grape Nuts Flakes),
1 oz. 100 3.0 23.0 1.0 3.0
Cereal (Product 19),
1 oz. 100 3.0 24.0 0 1.0
Cereal (Special K),
1 oz. 110 6.0 20.0 0 1.0
Cereal (Total),
1 oz. 100 2.0 23.0 1.0 2.0
Cereal (Life),
1 oz. 101 5.1 18.7 1.7 2.5
Cereal (Wheaties),
1 oz. 100 3.0 23.0 <1.0 3.0
Cereal (Oatmeal),
Dry, 1/2 cup 150 5.0 27.0 3.0 4.0
Cheese (Cream Cheese),
1/3 less fat, 1 oz. 70 2.0 2.0 6.0 0
Cheese (Ricotta),
fat free, 1 oz. 20 4.0 2.0 0 0
Cherry, frozen,
sour, red, unsw, 1/2 cup 52 1.0 12.5 .5 1.4
Chicken, meat only,
dark meat, 4 oz. 232 31.0 0 11.0 0
light meat, 4 oz. 196 35.1 0 5.1 0
Chickpeas (Garbanzo Beans),
dry, boiled, 1/2 cup 134 7.3 22.5 2.1 2.9
Chocolate Syrup,
Walden Farms, 2 Tbsp. 0 0 0 0 0
Chocolate Syrup,
Great Value, 2 Tbsp. 25 1 4 0 0
Cod, baked, broiled,
or microwaved, 4 oz. 119 26 0 .9 0
Corn, fresh, kernels,
boiled, drained, 1/2 cup 89 2.7 20.6 1.1 2.3
Crab, meat only, boiled,
poach or steam, 4 oz. 110 21.9 0 1.7 0
Cranberry, fresh, raw,
whole, 1/2 cup 23 .2 6.0 .1 2.3
Cucumber, w. peel,
sliced, 1/2 cup 7 .4 1.4 .1 .4
Dolphin Fish, (Mahi Mahi),
bake, broil or MW, 4 oz. 124 26.9 0 1.0 0
Egg, raw, 1 lg.,
whole 75 6.3 .6 5.0 0
white only 17 3.5 .3 0 0
yolk only 59 2.8 .3 5.1 0
Eggplant, boiled, drained,
1" cubes, 1/2 cup 13 .4 3.2 .1 1.2
Farina (cereal),
cooked, 1 cup 116 3.4 24.6 .2 3.3
Flatfish (Flounder), bake,
broil or MW, 4 oz 133 27.4 0 1.7 0
Grape, fresh,
American, 1 medium 15 .2 4.1 .1 .3
Great Northern Beans,
boiled, 1/2 cup 104 7.3 18.6 .4 5.2
Green Bean, boiled,
drained, 1/2 cup 22 1.2 4.9 .2 2.0
Hubbard Squash, baked,
cubed, 1/2 cup 51 2.5 11.0 .6 2.9
Ice Cream, Edy's, no sugar added,
chocolate, 1/2 cup 95 3 14 3 2
vanilla, 1/2 cup 90 3 13 3 2
Jello (Sugar-Free),
Cherry, 1/2 cup 10 1 0 0 0
Kidney Beans, dry,
boiled, 1/2 cup 112 7.6 20.1 .4 6.5
Lettuce,
1 head, 5" 21 2.1 3.8 .4 1.6
Lima Beans, boiled,
drained, 1/2 cup 104 5.8 20.1 .3 4.5
Lobster, northern,
meat only, boil, 4 oz. 111 23.2 1.5 .7 0
Mango, peeled,
sliced, 1/2 cup 54 .4 14 .2 1.5
Maple Syrup, Cary's
S.F. Syrup, 1/4 C 30 0 12 0 <1
Milk, Skim,
8 fl. oz. 86 8.4 .9 .4 0
Mustard, 1 Tblsp 11 1.0 1.0 1.0 0
Navy Beans,
boiled, 1/2 C 129 7.9 24.0 .5 3.3
Nectarine,
sliced, 1/2 C 34 .7 8.1 .3 1.1
Ocean Perch, baked,
broil or MW, 4 oz. 137 27.1 0 2.4 0
Octopus, boiled,
steamed, 4 oz. 186 33.8 5.0 2.4 0
Okra, boiled, drained,
sliced, 1/2 C 25 1.5 5.8 .1 2.0
Orange Roughy, meat only,bake,
broil or MW, 4 oz. 101 21.4 0 1.0 0
Orange, sections,
w.o. membrane, 1/2 C 38 .9 9.6 .1 2.0
Papaya, peeled,
cubed, 1/2 cup 117 1.9 29.8 .4 5.5
Peach, pulp,
sliced, 1/2 cup 37 .6 9.4 .1 1.7
Peanut butter, Skippy, Natural
Creamy, 2 Tbsp. 180 7 6 16 2
Pear,
sliced, 1/2 cup 49 .3 12.5 .3 2.0
Peas, edible-podded,
boil, drain, 1/2 C. 30 2.0 5.4 .1 1.9
Peas, boiled,
drained, 1/2 C 67 4.3 12.5 .2 4.4
Pepper, sweet, green
and red, raw, 1/2 C. 13 .4 3.2 .1 .9
Pike, Northern, bake,
broil or MW, 4 oz. 128 28 0 1.0 0
Pineapple, fresh,
diced, 1/2 cup 39 .3 9.6 .3 .9
Pinto Bean,
boiled, 1/2 cup 117 7.0 21.8 .4 7.3
Plum, fresh,
pitted, sliced, 1/2 C 46 .7 10.7 .5 1.2
Pomegranate Juice,
8 fl. oz. 85 <1.0 21.0 <1.0
Popcorn w. no Toppings
3 C popped - white 60 2.0 15.0 <1.0 4.0
3 C popped - yellow 60 2.0 14.0 <1.0 4.0
Protein Shake Mix, Whey
Protein-1 scoop 105 23 3 1.75 .5
Pumpkin,
canned, 1/2 C 42 1.4 10.1 .4 6
Radish,
sliced, 1/2 cup 10 .4 2.1 .3 .9
Rasberry, red,
1/2 cup 31 .6 7.1 .3 4.2
Red beans,
canned, 1/2 C 80 5.0 17.0 <1.0 5.0
Rhubarb,
fresh, diced, 1/2 C 13 .6 2.8 .1 1.1
Rice, brown,
dry, 2 oz. 200 4.0 44 1 3.1
Rice, white,
dry, 2 oz. 190 6.0 44 1 <1.0
Rice Cake, Multigrain, Cinnamon
Toast, 1 cake 50 1 12 1 1
Rice Cake, Whole Grain, Caramel
Corn, 1 cake 50 1 11 0 <1
Rice Cake,
Maple Brown Sugar,
1 cake, 50 1 12 1 1
Rice Cake, Whole Grain,
Peanut Butter Chocolate Chip
1 cake 60 1 12 1 <1
Rice Cake,
Cheddar Cheese,
9 mini cakes 70 1 11 2.5 0
Rice Cake,
Ranch
10 mini cakes 70 1 12 2.5 0
Rutabaga, boiled,
drained, 1/2 cup 33 1.1 7.4 .2 1.5
Salad Dressings:
Wish Bone, Red Wine Mist,
10 Sprays 10 0 1 1 0
Kraft, Light Balsamic,
Vinaigrette, 2 Tbsp. 25 0 4 1 0
Maple Grove Farms of Vermont,
Sugar Free Rasberry,
Vinaigrette, 2 Tbsp. 5 0 1 0 0
Wish Bone, Fat Free
Italian, 2 Tbsp. 20 0 4 0 0
Hidden Valley, Fat-Free
Ranch, 2 Tbsp. 30 1 6 0 0
Salmon, meat only, bake,
broil or MW, 4 oz 207 22.6 0 12.3 0
Salsa, Casa Mamita, Thick &
Chunky, 2 Tbsp. 22 0 3 0 <1
Sardine, Pacific, in tomato
sauce, 2 oz. 101 9.3 0 6.8 .1
Sauerkraut,
Claussen, 3 oz. 20 <1 4.0 0 3
Scallop, meat only,
raw, 4 oz. 100 19 2.7 .9 0
Shark, meat only,
raw, 4 oz. 148 23.8 0 5.1 0
Shrimp, meat only,
raw, 4 oz. 120 23 1 2 0
Soybean, boiled,
drained, 1/2 cup 127 11.1 10 5.8 3.8
Spinach, boiled,
drained, 1/2 cup 21 2.7 3.4 .2 2.2
Split Peas,
boiled, 1/2 cup 116 8.2 20.7 .4 8.1
Strawberry,
fresh, 1/2 cup 23 .5 5.2 .3 1.7
Sweet Potato,
mashed, 1/2 cup 103 1.7 24.3 .1 3.0
Tomato,
chopped, 1/2 cup 19 .8 4.2 .3 1.0
Tomato Juice,
6 fl. oz. 32 1.4 7.7 .1 .7
Tuna, meat only, bake, broil,
or MW, 4 oz. 209 33.9 0 7.1 0
Turkey, meat only,
dark meat, 4 oz. 212 32.4 0 8.2 0
light meat, 4 oz. 178 33.9 0 3.7 0
Turnip, boiled, drained,
mashed, 1/2 cup 21 .8 5.6 .1 2.3
V8, V-Fusion Light
vegetables & fruits, Peach-
Mango, 8 fl oz. 50 0 13 0 0
V8, V-Fusion Light,
vegetable & fruit, Strawberry
Banana, 8 fl oz 50 0 13 0 0
V8, Diet Splash
Tropical Blend
8 fl. oz. 10 0 3 0 0
Veal, meat only, braised,
or stewed, 4 oz 213 39.6 0 4.9 0
Venison, meat only,
roasted, 4 oz 179 34.3 0 3.6 0
White Beans, dried,
boiled, 1/2 cup 125 8.6 22.6 .3 5.7
Whitefish, meat only, bake,
broil or MW, 4 oz 195 27.7 0 8.5 0
Yogurt, plain,
nonfat, 8 oz 120 12.0 16.0 0 0
Zucchini, fresh, raw,
sliced, 1/2 cup 9 .8 1.9 .1 .8
This list of low calorie foods is intended to help you develop a strategy for reducing your total calorie intake. Some people feel full quickly when they eat and don't struggle with limiting their portions sizes. Some of us, however, have trouble with knowing when to stop eating when we are eating certain types of foods. One of the strategies that helps me lose weight is to try to eat the types of foods I can eat normal portion sizes of (baby carrots is an example). Even if I don't feel like stopping after I've eaten a normal portion size of baby carrots; even if I eat 5 times the normal portion size of baby carrots; I won't consume and outrageous amount of calories. Successful weight loss is most likely to happen when your diet consists of consuming about 6 small meals each day that consist of mostly low calorie foods and you consistently do an exercise program that includes cardiovascular workouts and strength training workouts.
This list of low calorie foods and beverages is one of the tools you can use to help you achieve successful weight loss.
Written by: Dawn Perucca
www.thesoccerlockersite.com
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