The calorie content of foods is the amount of energy released when they are broken down. The most low-calorie fruits and vegetables are, however, they are not able to fully meet the body's need for nutrients. To formulate a low-calorie but complete diet, you also need to include fish, meat, dairy products and grains.
Instructions
Step 1
The most low-calorie vegetables are cucumbers - 10-14 kcal per 100 g, Chinese cabbage - 16 kcal, radishes - 20 kcal, tomatoes - 14-20 kcal, bell peppers - 25-27 kcal, zucchini - 27 kcal, white cabbage and cauliflower - 27-30 kcal, spinach - 21 kcal, salad - 14 kcal. The most high-calorie vegetables: potatoes - 83-90 kcal, beets - 48-50 kcal, green peas - 70-72 kcal. When preparing food, consider the cooking method. Boiled vegetables have the same calorie content as raw, fried vegetables - twice as much.
Step 2
Fruits are slightly higher in calories than vegetables because they contain more carbohydrates and less fiber. Cherry plum contains a minimum of calories - 27-30 kcal. Slightly higher calorie content in apricots, pineapple, watermelons, quince, oranges, grapefruit, pomegranate, pear, melon, kiwi, figs, lemon, tangerine, mango, peaches, apples and persimmons - from 30 to 60 kcal per 100 g, depending on ripeness and varieties. The most high-calorie fruits are bananas, dates, and grapes. Avocado is another leader in calorie content among fruits. However, it contains monounsaturated fats and almost all essential vitamins. Use avocado as a salad dressing and you won't gain weight.
Step 3
The calorie content of berries depends on carbohydrates - the sweeter the berry, the more nutritious it is. Blueberries, strawberries, cloudberries, blueberries, blackberries, sea buckthorn, currants, raspberries, lingonberries, cranberries contain from 25 to 40 kcal. A little more calories in gooseberries, cherries, dogwood, mountain ash.
Step 4
Cereals and legumes are traditionally considered high-calorie foods. However, the energy value of dry cereals and beans is much higher than that of ready-made meals. Dry peas, for example, have 303 kcal, boiled peas - 150 kcal per 100 g. The calorie content of beans is 123 kcal, lentils - 110 kcal, chickpeas - 150 kcal. Porridge with milk is always more high-calorie than with water. For example, buckwheat in milk - 132 kcal per 100 g, and viscous porridge on water - 90 kcal, rice porridge in milk - 97 kcal, on water - 78 kcal, oatmeal in milk - 102 kcal, on water - 88 kcal. You should not refuse cereals with a low-calorie diet, boil them in water and eat them for breakfast. This will give your body a boost of energy until lunchtime.
Step 5
Fish and meat are sources of protein necessary for the body. To choose less high-calorie fish options, pay attention to cod, blue whiting, pollock, hake, tuna, pike perch - all of them have an energy value below 100 kcal. Flounder, catfish, chum salmon, pink salmon, carp, bream, sea bass are slightly higher in calories - from 103 to 147 kcal. Of the seafood, squid has the highest calorie content - 110 kcal, krill, crabs and shrimp contain about 95 kcal. Low-calorie meats are veal, chicken, horse meat - from 90 to 150 kcal. Beef contains 187 kcal, turkey - 197 kcal, lamb - 203 kcal, pork - 300 to 500 kcal. Of the by-products, kidneys, liver and heart are low in calories - from 80 to 110 kcal, in the udder, beef and pork tongue, brains - from 125 to 210 kcal.
Step 6
The calorie content of dairy products is highly dependent on the fat content. For example, milk of 3.2% fat contains 58 kcal, and skim milk contains 31 kcal, cottage cheese with a fat content of 9% contains 160 kcal, and skim milk contains 88 kcal. However, nutritionists do not recommend consuming low-fat foods all the time. the body absorbs calcium only in the presence of fats. The most high-calorie dairy products: cheese - 220-400 kcal, curds and curd masses - 300-340 kcal, condensed milk - 315 kcal, sour cream 20% - 206 kcal.
