Low calorie foods are good for maintaining body weight. Each food contains calories needed for the body. However, if the number of calories entered is more than the number of calories used, it can increase body weight. If you don’t want to gain weight, it’s a good idea to eat low calorie foods.
Useful to balance the number of calories in and the number of calories your body needs. But still provide a sense of satiety.
Some Types of Foods Low in Calories
Here are some low-calorie foods that are good for maintaining your weight.
Vegetables and fruits
Everyone knows that fruits and vegetables are two types of foods that are healthy and certainly good for the body. Vegetables contain calories which on average amount to less than 100 calories per serving. For example broccoli, cucumber, carrots, asparagus, cauliflower, celery, tomatoes, and cabbage.
While fruits have a low calorie content. Among them watermelon, strawberries, blueberries, grapes, raisins, grapefruit, lemons, and lime.
For snacks, eating a cup (about 175 grams) of wine is healthier than raisins. Because calories in a cup of wine are equivalent to a quarter cup of raisins. In addition, eating wine will make you feel fuller than eating raisins.
Nuts and seeds
In addition to vegetables and fruits, nuts and seeds are also low-calorie foods. For example, a handful of almonds (about 10-15 almonds) only contain about 80 calories. In addition, consuming 10 pistachio bean seeds only gives about 40 calories.
If you are hungry between meals, you can consume popcorn which is very low in calories. With no butter or sugar added. Three and a half cups of popcorn only contain 100 calories.
Fish is also included in low-calorie foods. In addition, the content of omega-3 contained in fish contains many health benefits, including reducing inflammation and improving heart health.
Some types of fish that are low in calories are salmon (116 calories per 100 grams). And cod fish (82 calories per 100 grams), cob and tuna. Make sure the fish consumed is processed in a healthy way too. For example sauteed with a little oil or steamed. Avoid frying fish.
If you don’t like to eat fish, other types of meat that are low in fat are white meat. Like chicken breast. Make sure you set aside chicken skin that is high in calories and low in nutrients.
Number of Calories Needed by the Body
The number of calories needed by the body in each person can vary. That depends on the sex, age, and level of activity of the person.
Age group 2 – 30 years
- Children aged 2-8 years need 1000-1400 calories per day.
- Active adult women aged 14-30 years need around 2400 calories.
- While women who are 14-30 years old and less active, need 1800-2000 calories.
- Men aged 14-30 years and have enough activity, need 2800-3000 calories.
- But if it is less active, the calories needed are 2000-2600 calories.
For ages over 30 years
- Women and men over 30 years old and still quite active, need 2000-3000 calories per day.
- However, for the opposite condition, the calories needed are only 1800-2200 calories per day.
Calorie intake must be balanced
Excessive calorie intake can turn into body fat, which will be stored in fat cells or body fat tissue. However, if more calories are burned than the calories in, the fat will decrease. And fat cells will shrink again or shrink.
Reduce your calorie intake if you want to lose weight. But, if you consume too few calories, it will also have a bad impact. Lack of calories can cause several side effects, such as fatigue, hair loss, difficulty getting pregnant, diarrhea, nausea, or constipation.
Eating low calorie foods can help you to feel full. Without experiencing fat accumulation due to calorie intake that exceeds the body’s needs every day. If you are still confused, consult your doctor to get advice and a diet plan that suits your condition.