Healthy Low-Calorie Diet

Eating a healthy, low-calorie diet is not difficult to do. It involves knowing what foods are beneficial and what foods are not. Healthy food choices are one part of the equation. You also need to become aware of food preparation methods and other tools that will lead you towards a healthier lifestyle.

Foods to Eat

Eating low-calorie foods can provide you with numerous health benefits in addition to weight loss. They can lower your cholesterol, lower your risks of numerous diseases, increase your circulation and give you more energy. According to the American Heart Association and the USDA, you should eat a variety of fresh fruits and vegetables, especially leafy green salads.. These are much lower in calories than other foods, and calorie counting is not that important with them. The Mayo Clinic recommends you eat low-calorie whole grains such as oats and oat bran, whole wheat, wheat bran, wheat germ, barley (a nutrient powerhouse) and quinoa. Whole grains are high in fiber, a natural appetite suppressant. Eat foods rich in Omega 3 fatty acids, which are low in calories but nutrient-rich. These include cold-water fish such as salmon.

Drink healthy beverages such as water, green tea and nutritional greens.

Foods to Avoid or Limit

You can eat all the healthy low-calorie foods you want, but if you also eat too many unhealthy foods that are high in calories you will be defeating your purpose. According to the Mayo Clinic, USDA and the American Heart Association, avoid (or strictly limit) foods high in saturated and/or trans fats. These foods mainly include animal products such as red meats, processed meats, whole-fat dairy and those containing hardened fats. Hardened fats (shortening and partially hydrogenated oils) are commonly found in commercially baked products such as energy bars, cakes, pies, cookies and pastries.

Do not include sugary carbonated beverages in your low calorie diet. These contain empty calories. Even sugar-free beverages are not beneficial to your health. Get in the habit of drinking water.

Food Preparation Methods

Using the correct food preparation method is just as important as what you eat. Choose low-calorie methods such as steaming, poaching, baking (without added oils) and grilling. According to the American Heart Association, this can save you from consuming too many unhealthy calories.

Other Suggestions

Keeping a food log will help you with your healthy low-calorie diet. Write in your log every time you eat or drink something. Keep track of your calories. Written logs have been shown to help curb caloric intake, according to the American Heart Association. At the end of every day, total your calories. The log is a monitoring tool.

Use portion control. Portion control involves measuring whatever you consume. This gives you a keener understanding of calories and serving sizes. It is easier than it may sound. Portion control helps control your caloric intake and leads you to develop lifelong healthy eating habits, states the USDA.