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