Introduction
To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up, which are foods with lots of water and fiber in them.
These foods will fill you up with less calories. Choose these more often:
- Fruits and vegetables prepared without added fat:
Spinach, broccoli, tomato, carrots, watermelon, berries, apples - Low-fat and fat-free milk products:
Low- or fat-free milk, low or fat-free yogurt, low- or fat-free cottage cheese - Broth-based soup:
Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream) - Whole grains:
Brown rice, whole wheat bread, whole wheat pastas, popcorn - Lean meat, poultry and fish:
Grilled salmon, chicken breast without skin, ground beef (lean or extra lean) - Legumes (beans and peas):
Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas
These foods can pack more calories into each bite. Choose these less often:
- Fried foods:
Eggs fried in butter, fried vegetables, French fries - Full-fat milk products:
Full-fat cheese, full-fat ice cream, whole and 2% milk - Dry snack foods:
Crackers or pretzels, cookies, chips, dried fruits - Higher-fat and higher-sugar foods:
Croissants, margarine, shortening and butter, doughnuts, candy bars, cakes and pastries - Fatty cuts of meat:
Bacon, brisket, ground beef (regular)
Source: cdc.gov