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Do you know that just because an ingredient is low in calories does mean it's healthy? It may not be rich in nutrients and have very little to add to your diet. However, there are low-calorie foods which also have crucial nutrients and can keep you full for a significant period. High-fibre foods, for instance, which take longer to digest can make you feel full for a long time.
If you're still wondering how to choose low-calorie food that's good for you and is filling, here's a head start:
Berries
Berries are generally low in calories compared to other fruits and snacks. Strawberries have approximately 32 calories per 100 grams, blueberries have around 42 calories and blackberries have around 43 calories. Compared to other fruits berries are more filling due to their fiber content. Berries also contain water, which can contribute to a sense of fullness. If you're looking to include berries in your diet mix them with other ingredients like yoghurt, oatmeal, or nuts.
Plain Yoghurt
The calorie content of yoghurt can vary depending on the type and brand but plain yoghurt has a low caloric content. Plain, non-fat yoghurt has about 50-70 calories per 100 grams, Low-fat yoghurt has 70-100 calories per 100 grams and Greek yoghurt has 80-130 calories per 100 grams. Plain, non-fat yoghurt has the fewest calories since flavoured yoghurt can contain sugars. It also has Protein and fat which are macronutrients that contribute to a feeling of fullness. Greek yoghurt is creamier and thicker and also has a high protein content, which can help you stay satisfied for longer.
Cucumbers
Cucumbers are probably the healthiest thing for you to snack on. They are low in calories, ringing in at 16 calories in a cup and since they are approximately 95% water it makes you feel full for a good amount of time. Their high water content can help with hydration in hot weather. However, for a truly nutrient-rich meal, add cucumbers to your salad or add it as a side to a balanced meal.
Chia Seeds
Chia seeds are low in calories and are known for their high fibre content and ability to absorb liquid and expand, which can help create a feeling of fullness. It contains approximately 58-60 calories per ounce and they are nutrient-dense since they have fibre, healthy fats, and various essential vitamins and minerals. The fibre in chia seeds can aid in digestion and help control appetite but it's advisable to consume it in moderate quantities only.
Dark Chocolate
Did you know dark chocolate can actually be a healthy snack? Though It contains more calories per unit weight than, most fruits and vegetables, an ounce of dark chocolate with 70–85% dark chocolate contains up to 13 grams of carbs and 3 grams of fibre. Dark chocolate contains calories primarily from fat and sugar, along with some protein. The higher the cocoa content, the lower the sugar content, which can result in a slightly lower calorie count. Dark chocolate can be satisfying and filling for some people due to its fat content which comes mainly from cocoa butter.
Cottage Cheese
Despite being low in calories cottage cheese can keep you full for a long time due to its texture. It is also a high protein source and can give any meal a nutrient-dense boost. A 100-gram of nonfat cottage cheese is 75 calories and 14 g of protein and it's also a good source of calcium
