An increasing number of people are beginning to think about their health. If a person wants to stay in good shape, to be energetic, to lead an active life as long as possible, then one of the key points is his lack of excess weight. In an attempt to maintain or lose extra pounds, people go on different diets or switch to low-calorie foods. The energy value of various food products, or calorie content, depends on their chemical composition. All types of fats and easily digestible carbohydrates increase the calorie content, and reduce - the high content of fiber and water.
Vegetable products
The calorie content of greens ranges from 0 to 50 kcal. In addition, it contains many phytonutrients, vitamins and trace elements. The greatest effect is given by the use of fresh herbs. Add it to salads, soups, side dishes. Vegetables are also not inferior to greens in their low calorie content, in addition, they are also rich in vitamins, trace elements and fiber. Sorrel, spinach, green onions, celery, asparagus, parsley, dill, lettuce, radishes, cucumbers, tomatoes, zucchini, cabbage, bell peppers, garlic, carrots, beets and onions - the energy value of these products does not exceed 50 kilocalories per 100 grams … Therefore, you can eat them without restrictions.
Berries and fruits contain easily digestible carbohydrates, but this does not prevent them from also having a low energy value. Quince, lemons, blackberries, cherry plums, cherries, watermelon, grapefruit, oranges, pomegranates, strawberries, lingonberries, pears, apples, melon, kiwi, raspberries, gooseberries, cherries, peaches, blueberries, persimmons, pineapples - their low calorie content is due to their high content they contain water or the presence of fiber in their composition. Some fruits, such as avocados and guavas, also contain healthy vegetable fats. It is best to eat fruits in the morning, before lunch, because the carbohydrates contained in them are consumed faster, and not deposited in the form of excess body fat. Nutritionists recommend using them in the form of a fresh first breakfast or in the form of salads and smoothies.
The calorie content of berries depends entirely on the amount of carbohydrates they contain, and the more acidic the berry, the less calories it contains. They, along with fruits, are rich in vitamins, and those that are dark in color are also rich in antioxidants and polyphenols. Berries, just like fruits, must be consumed before lunch.
Flour products and cereals are not usually classified as low-calorie foods. However, when boiling, cereals lose more than half of their energy value. Cereals contain so-called slow carbohydrates, so they are best consumed for dinner to fuel the body throughout the evening and night. Millet porridge contains 90 kcal on water, and almost 140 kcal on milk, just like all other cereals. The energy value of bakery products depends on the type of flour. The lower it is, the lower the calorie content and vice versa.
Animal products
Nutrition is simply unthinkable without animal proteins. They are rich in fish and seafood. The calorie content of these products directly depends on their fat content. Therefore, when purchasing fish, give preference to dry varieties such as hake or pollock. The lowest calorie content can boast cod - 78 kcal, pollock - 79 kcal, blue whiting, hake, tuna, pike perch and pike, flounder - about 100 kcal, but pink salmon contains 149 kcal. Seafood contains about 100 kcal per 100 grams of product, with the exception of mussels, their energy value is only 50 kcal. Seaweed is the champion in low calorie content (only 5 kcal per 100 grams).
The value of dairy products also directly depends on their fat content. True, this difference is not too great. So, skim milk contains 31 kcal, and 3.2% fat content - 58. Moreover, nutritionists do not advise eating low-fat dairy products, becauseby doing this you are depriving the body of healthy animal fats.
Of the meat products, the kidneys have the lowest calorie content - 88-100 kcal. Then the liver and heart. However, these figures are valid only in relation to beef and pork offal. The calorie content of chicken is almost twice as high.
