Calorie-free & Low-calorie Foods

melzteach

(I just posted this in my blog but wanted to share it here)

I’ve been actively involved with MFP for the past week and a half and I feel great! I’m exercising every day and watching what I eat. Before I started I must have been eating about twice what I am now. It’s good for me to see the nutritional content of the things I’m putting into my body; it’s helping me to make better choices.

I’m finding that I’m not eating enough foods that make me feel satisfied, not full. I’ll get close to lunch or dinner and am super hungry. Several days I’ve run into the problem that it’s after lunch/dinner and I’ve eaten my caloric goal for the day but still feel hungry. I’m aware that it may take some time to get used to eating less. I started out at 1400 calories and yesterday went down to 1300 calories so I can get to the 1200 MFP suggested I need to get to my goal weight. I’ve tried drinking water or hot tea (which I love) but still feel hungry.

I decided to look up some calorie-free foods that i can eat, feel satisfied, and still meet my daily goal. While I looked I thought some of you might be in the same place I am and would benefit from what I found. Feel free to add to the list and good luck to all of you!

Vegetables
• 2 large celery stalks = 13 calories, 1.2 grams fiber
• 2 cups shredded romaine lettuce = 18 calories, 1.4 grams fiber
• 1/2 cucumber = 20 calories, 1 gram fiber
• 1 medium tomato = 25 calories, 1.3 grams fiber
• 1/2 cup sugar snap peas = 30 calories, 3.4 grams fiber
• 1 carrot = 30 calories, 2 grams fiber
• 1 cup jicama sticks = 45 calories, 6 grams fiber
• 1/2 cup cabbage = 15 calories
• 3 florets cauliflower = 13 calories
• 1/2 cup eggplant = 13 calories
• 1/2 cup greens = 15 calories
• 1 cup butterhead lettuce = 5 calories
• 1/2 cup bell pepper = 15 calories

Fruit
• 1 peach = 37 calories, 1.6 grams fiber
• 1/2 grapefruit = 37 calories, 1.7 grams fiber
• 1 cup sliced strawberries = 50 calories, 2.5 grams fiber
• 1 cup watermelon pieces = 51 calories, 0.4 grams fiber
• 1 cup papaya pieces = 54 calories, 2.5 grams fiber
• 3/4 cup apricot halves = 55 calories, 2 grams fiber
• 1 cup cantaloupe cubes = 56 calories, 1.3 grams fiber
• 1 orange = 60 calories, 2.3 grams fiber
• 1 peach = 35 calories
• 1 plum = 35 calories

Frozen Foods
• 1 cup winter mix vegetables = 25 calories, 2 grams fiber
• 1 cup Tuscan-style vegetables = 25 calories, 2 grams fiber
• 1 cup mixed broccoli, cauliflower, and carrots = 25 calories, 2 grams fiber
• 3/4 cup whole green beans = 25 calories, 2 grams fiber
• Dreyers Whole Fruit Bars, No Sugar Added (strawberry, tangerine, and raspberry). 1 bar = 30 calories, 1 gram fiber. (each bar has 2 grams of sugar alcohols)
• Dole Fruit Juice Bars, No Sugar Added (strawberry, grape, and raspberry). 1 pop = 30 calories (each pop contains 2 grams of sugar alcohols).


Packaged Products
• 1/2 cup of Sugar Free Jell-O (cherry, lime, strawberry-banana) = 10 calories
• 94% fat free microwave popcorn. 2 cups popped = 40 calories, 2 grams fiber
• Quaker Rice Snacks, Apple Cinnamon. 8 mini cakes = 60 calories
• Quaker Rice Snacks, Caramel Corn. 8 mini cakes = 60 calories
• 1 dill pickle spear = 5 calories
• 1 Tbsp Jam or jelly, sugar free = 10 calories
• 1 Tbsp Ketchup 1 Tbsp. = 15 calories
• 1 Tbsp Lemon juice = 4 calories
• 1 Tbsp Margarine spread, fat-free = 5 calories
• 1 Tbsp Mayonnaise, fat-free = 14 calories
• 1 tsp Mustard = 3 calories
• 1 Tbsp Parmesan cheese, freshly grated = 22 calories
• 1/4 cup Salsa = 17 calories
• 1 Tbsp Sour cream, fat-free = 10 calories
• Vinegar (balsamic = 10 calories/Tbsp., red wine and white wine vinegar = 0 calories

Beverages
• Club soda
• Coffee, unsweetened or with sugar substitute
• Diet soda, sugar-free
• Drink mixes, sugar-free
• Flavored water, carbohydrate-free
• Tea, unsweetened or with sugar substitute
• Tonic water, sugar-free
• Water: plain, carbonated, mineral
• 1 cup vegetable, chicken or beef broth (10-20 calories) (note: use "low sodium")

Seasonings
• Cooking spray
• Cooking wine
• Flavored extracts: almond, peppermint, vanilla
• Garlic
• Herbs
• Hot pepper sauce
• Pimento
• Spices
• Worcestershire sauce

Other
• 2 scrambled egg whites prepared w/ nonstick spray = 30 calories
• 1 stick chewing gum = 5 calories
• 1 large marshmallow = 23 calories (fat-free but does contain sugar)
• 1/2 cup air popped popcorn = 15 calories

Keep in mind the calories listed are not always exact but close enough to make better food choices.

This site has sample plans “diet” plans ranging from 1200 - 2800 calories per day. I wouldn’t necessarily follow it exactly but it gives me a better idea of what to eat at each meal.
http://www.changingshape.com/dietandnutrition/mealplans/

The US Department of Health and Human Services has a great list of low calorie, lower fat alternative foods.
http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm

I gathered this information from the following sites:
http://www.medicinenet.com/script/main/art.asp?articlekey=56936
http://www.dietbites.com/diet-calories.html
http://www.personal-nutrition-guide.com/zero-calorie-foods.html