A key strategy in maintaining a healthy weight throughout your lifetime is learning to like and eat healthy, lower calorie meals the majority of the time. By choosing lower calorie foods, you will naturally eat fewer calories even without trying. Here are some examples:
Soups
Soups are a good filler, are generally low in calories, and are satisfying. Choose soups that have lots of liquid and lots of vegetables, but limit the cream, cheese, and added fats that are high in calories.
Salads
Salads are also a great way to begin a meal. Choose salads with lots of leafy greens, tomatoes, cucumbers, carrots, peppers, onions, chickpeas (garbanzos), and other fresh vegetables. Limit high-calorie salad dressings and salads high in mayonnaise and cheese, such as pasta and potato salads.
Fresh fruits
Fruit is high in nutrition and moderate in calories. Choose at least 2 cups of fruits daily, primarily fresh fruits. Apples, oranges, peaches, cherries, bananas, strawberries, blueberries, blackberries, melons, kiwi, papaya, pineapple, and grapefruit are all excellent choices. They are good tasting and good for you.
Vegetables
Of all the foods, vegetables are the lowest in calories. Aim for at least 2-3 cups of vegetables daily. Eat some raw vegetables daily (salad greens, cucumbers, tomatoes, carrots, scallions, spinach, peppers). You may like others steamed: cabbage, broccoli, cauliflower, summer squash, winter squash, Brussels sprouts, carrots, sweet potatoes, onions, and greens. Limit deep fried-vegetables, such as French fries, deep-fried zucchini, et cetera.
Legumes
Peas, beans, lentils, soybeans, tofu, chickpeas (garbanzos), limas, and other legumes are all healthy foods that are good protein sources. They are moderate in calories, high in fiber, low in saturated fat, and cholesterol-free. They can by used as an alternate for high-calorie meats.
Dairy products
Choose the nonfat or low-fat options of milk, yogurt, cheese, and other dairy products. By reducing the fat, you save on calories and cut saturated fat that is hard on the heart.
Meats
Most cuts of meat are high in fat and calories. If you eat red meat, choose lean cuts, trim visible fat, eat in small portions, and not too often. Some of the highest calorie meats are items such as hot dogs, bacon, hamburgers, steaks, and sausage. Healthier and lower calorie choices are skinless poultry and fish.
Whole grains
Eat whole-grain bread and breakfast cereals. Choose those that are “100% whole grains” and high in fiber (e.g., at least 5 grams of fiber per serving of breakfast cereal). Limit the refined white breads, pastry, and other baked goods made from white flour. Whole grains are more nutritious and seem to provide more satiety (stay with you longer so you don’t get hungry as soon). You can even buy whole-grain pasta, crackers, and even cookies (oatmeal is a whole grain). Brown rice is better than white rice, and so on.
Desserts
Everybody likes a treat occasionally. Reserve rich, high-calorie desserts for special occasions, such as your birthday or Christmas. You can keep calories lower in other desserts by:
- Choosing lower calorie options such as low-fat ice cream and sherbets
- Reducing the fat and sugar in baked goods
- Making healthier desserts such as fruit salads and berry desserts
- Keeping portion sizes moderate.
Limit high sugar foods such as candy, soft drinks, and sweetened juices.
By choosing healthy, unrefined foods, low in added fats and sugars, and high in fiber and health-building nutrients, you can go a long ways toward maintaining a healthy weight throughout your lifetime.
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