Today’s article is all about the practical, sustainable, and easy-to-follow low-calorie fruits that will be essential in weight management. It is important to balance nutrients and have low calories to help with weight loss. You can also join weight loss programs to help you in the journey. The market is flooded with such foods but picking the right ones that are healthy and suit your regimen is important.
What Do We Mean By “Low Calorie”?
The calories in a food item are always measured in comparison to another food. For instance, when comparing chapati and paratha, chapatis will have fewer calories when prepared traditionally at home. But the scenario will change when you load the chapati with ghee or butter and cook the paratha in oil. Basically, “low calorie” isn’t absolute; it depends on the food item you are comparing.
When we consume more calories than our bodies need, excess is stored as fat, leading to weight gain. So when low-calorie foods give you less energy than needed, the body taps into the stored fats to compensate for the shortfall, causing weight loss.
Low-calorie and Free Foods
Supermarkets and stores are full of food items that are labelled as low-calorie or calorie-free. To be honest, apart from water, there are no ‘zero-calorie’ foods. Instead, there are foods with low-calorie counts.
Any food with fewer than 40 calories per serving can be called free food. Most non-starchy vegetables, such as leafy greens, cucumbers, and tomatoes, are commonly considered free foods. These have almost no calories but have all the essential nutrients.
Categories of Low-Calorie Foods
Different types of low-calorie foods can be part of your weight control diet:
- Lean Protein Food sources
Lean proteins have a lower fat and calorie content compared to their regular counterparts. However, remember to use portion control and prepare them the right way to prevent unnecessary, harmful fats.
For instance, if you used to have 200 grams of boiled chana before, you might cut it down to 100 grams or limit yourself to only two large egg whites per day.
Here are a few examples of vegetarian low-calorie foods:
- Legumes like lentils (dals) and chickpeas (chana)
- Whole grain rotis made with barley (jau), bajra (pearl millet), jowar (sorghum), ragi (finger millet), and whole wheat (gehu), instead of oil-fried puris and parathas with the same flour
- Tofu (soybean paneer)
Non-vegetarian low-calorie foods for lean proteins:
- Fish (rohu, catla, etc.) baked or cooked with minimal oil and spices
- Shrimps
- Egg whites (limited numbers)
- Skinless poultry chicken (to be eaten in limited quantities and also cooked with less oil, butter, and spices)
- Dairy Options for Lowering Caloric Intake
Choosing low-fat dairy options, such as skim milk instead of whole milk and curd made from low-fat milk, is a great way to increase your daily calcium and vitamin intake without compromising on calories.
- Low-Calorie Vegetables
Add vegetables like spinach (palak), fenugreek leaves (methi), bottle gourd (lauki), bitter gourd (karela), ridge gourd (torai), radish (mooli), mushrooms, and cucumber (kakdi) to your meals.
These vegetables contribute fewer calories compared to potatoes, sweet potatoes, taro roots (arbi), beetroot, corn, etc. They can be used in various dishes, such as sabzis, bhajis, dals, or even added to chapati ka atta (like methi paratha, lauke ke parathe, mooli sambar, karela pitla, etc.).
- Fruits with Lower Caloric Content
While some fruits are high in sugar and calories, some alternatives fit well into a low-calorie diet. Opt for fruits like guava (amrood), citrus fruits (amla, mosambi, lemons, oranges), black jamun, watermelons (kharbooja), pomegranate (anar), pear (naspati), and small Kashmiri apples (seb).
- Low-Calorie Snack Options
Enjoy flavorful, low-calorie snacks like air-popped corn (popcorn) or makhana (fox nuts) seasoned with a pinch of salt and pepper. Roasted kurmura (puffed rice) is also a popular low-calorie choice in many Indian households.
Finding Low-Calorie Food Items in a Local Store
Let us see how to find low-calorie food options at your neighbourhood grocery store or supermarket:
- Opt for low-fat dairy items: Grab fat-free or low-fat milk, yoghurt, and cottage cheese.
- Have sweetmeats with sugar-free alternatives such as aspartame, sucralose, and stevia.
- Snack smart with ready-to-eat options that are low-fat and have no preservatives: Swap regular chips and mixes with healthier choices like air-popped popcorn, baked chips, or multigrain snacks. For an even better alternative, try homemade options like roasted makhana, jowar puffs, or roasted chana.
- Sip on low-calorie beverages: Choose green tea or sugar-free herbal drinks over regular colas or juices. But remember, water remains the ultimate zero-calorie champion for overall health!
- Whole grains are good: Opt for multigrain or whole grain flour for making rotis or bread instead of those made with maida.
Be cautious while shopping, as some products may falsely claim to be low-calorie. Always read labels thoroughly, and consulting a certified dietitian for homemade choices is a wise decision.
Decoding Labels for Low-Calorie Treats: What to Watch Out For
Understanding food labels is a game-changer for your family’s health. Here’s a quick guide for selecting low-calorie options:
- Flip the packet and focus on the food label.
- Pay attention to the serving size to gauge portions and nutrient content.
- Opt for products with lower total calorie content compared to their regular counterparts.
- Watch out for unhealthy fats: Limit trans and saturated fats.
- Control added sugars: Avoid products with high added sugar content.
- Be aware of allergens: Check for potential allergens like nuts or lactose.
