SUPER LOW-CALORIE FOODS

Losing weight does not always mean you need to eat less food, but it does mean consuming fewer calories. As the Centers for Disease Control and Prevention notes, to lose the 1 to 2 pounds per week required for healthy weight loss, you should reduce your net daily calorie intake by 500 to 1,000 calories. The best way to accomplish this, according to the George Mateljan Foundation, a nonprofit organization focused on healthy eating, is to eat nutrient dense foods that contain fewer calories but are high in nutritional value.


FRUITS AND VEGETABLES

According to the CDC, fruits and vegetables not only satisfy your appetite, but also are nutrient rich and calorie poor. In addition to their high water, fiber, vitamin and mineral content, certain fruits and vegetables can help in the prevention of cancer and chronic disease. The World's Healthiest Foods identifies 35 varieties of vegetables and 21 varieties of fruit as super foods.

For example, based on a 3.5 oz. serving, the following super food vegetables all provide 50 or fewer calories: broccoli, 32 calories; carrots, 25; cauliflower, 30; cucumber, 10; spinach, 8; and tomatoes, 20 calories. Based on the same 3.5 oz. serving, the following fruits also contribute 50 or fewer calories: apples, 44; kiwi, 50; oranges, 30; pears, 38; pineapple, 40; plums, 39; and strawberries, 30 calories.

Carbohydrates

Carbohydrates supply the energy your body needs to function. According to MedlinePlus, a division of the U.S. Department of Health and Human Services, between 40 and 60 percent of the calories you consume each day should come from carbohydrates, especially complex carbohydrates. Complex carbohydrates metabolize slowly and have a high fiber content that keeps your appetite satisfied for a longer period and provides a more sustained source of energy. The World's Healthiest Foods lists 10 whole grains and 12 beans and legumes in its list of super foods.

Based on a 1 cup serving, the following whole grains provide 200 or fewer calories: buckwheat, 154; corn, 177; oats, 147; quinoa, 158; rye, 188; spelt, 144; and whole wheat, 151 calories. With few exceptions, beans and legumes generally have a higher calorie value than whole grains. Miso, which contains 70 calories, and tofu, which contains 80 calories per 1 cup serving, are the only super foods in this category that contain 200 or fewer calories. Most, however, do contain 250 calories or fewer per 1 cup serving, such as black beans, dried peas, kidney beans, lentils and pinto beans.

PROTEIN

The CDC recommends reducing the amount of red meat you include in your diet. Super food sources such as seafood, poultry and lean meat provide a low-calorie -- and healthier -- way to add protein to your diet. Based on a 4 oz. serving, cod, halibut, sardines, scallops, shrimp and tuna contain 200 or fewer calories, according to The World's Healthiest Foods. Poultry and lean meats generally contain more than 200 calories per 4 oz. serving, except for calf's liver at 187 calories and venison at 179 calories.