Carole Tomlinson RN

Depending on the style of cooking you enjoy, you can dream up many meals for under 500 calories. From mixed yogurt with fruit and granola to stir fry recipes the sky is the limit. Enjoying what you eat remain important to counteract grabbing for those bag of chips when not fully satisfied. Many vegetable and fruit salads add to the menus for smaller calorie consumption. Vitamins and minerals get the upper seat for the extra bonus found in fresh vegetables and fruit.

Counting Calories

Before you take off and start preparing various low calorie meals entertain yourself to some of the major websites for calorie counting information. The Weight Watchers website as well as the Food Pyramid website offer up-to-date calorie counting information to help you achieve your weight loss and dieting goals. Although Weight Watchers measures by a point system, still the calories remains listed on the website. The American Diabetes Association also offers ideas for nutritional and low calorie meals.

Breakfast

Choose low fat yogurt for a base to add to. A cup of low fat yogurt contains 80 calories. Picking out a cup of desired fruit for a sweet topping. A mixture of fruit helps you obtain antioxidants from more than one source or type of fruit. Blueberries remain high in antioxidants. Granola or wheat germ can be sprinkled on top for added texture. You can also add a dab of unsweetened chocolate syrup for added flavor.

Moring Snack

A snack of fresh fruit in the morning with a piece of cheese helps to solve cravings for donuts and potato chips. The nutritional aspect of this low calorie snack helps supply vitamins and minerals. You may also add a teaspoon of low-fat peanut butter to a few banana slices which add up to about 400 calories.

Lunch

A vegetable sandwich on wheat bread supplies you with less than 500 calories and compliments a low-fat intake. Grain breads contain a high fiber content which help your digestive juices and also help lower your cholesterol level. Cucumber, lettuce or tomato have little calories but great health benefits. 1 teaspoon of mustard contains about 60 calories. The bread contains 200. Lettuce has little to no calories and a small cucumber and two slices of tomato offer about 200.

Afternoon snack

An afternoon snack is in order and a vegetable or fruit slurry made with pureed juices does the trick. A cup of this has in the range of 400 calories.

Dinner

A chef salad with two cups of lettuce, a cup of choice vegetables, a tablespoon of cut chicken, parsley pieces, one slice tomato and one egg create a tasty low-calorie salad. Adding a teaspoon of olive oil mixed with a sprinkle of garlic will enhance the flavors within the salad.

Keyword Concepts

Diet and nutrition

Eating less calories

Eating healthy

References

WeightWatchersPointList: How Many Weight Watchers Points Per Day?
http://www.weightwatcherspointslist.com/25/how-many-weight-watchers-points/

“Weight Watchers 123 Success: Program Basics”, 1998

Weight Watchers.com: The Weight Watchers Program
http://www.weightwatchers.com/about/prs/wwi_template.aspx?GCMSID=1002851

American Diabetes Association: Living Healthy with Diabetes

http://www.diabetes.org/assets/pdfs/living-healthy-with-diabetes-guide.pdf

MayoClinic.com:  Food Pyramids: : Explore these Healthy Diet Options

http://www.mayoclinic.com/health/healthy-diet/NU00190

MayoClinic.com: Your diabetes diet: Exchange lists

http://www.mayoclinic.com/health/diabetes-diet/DA00077

American Diabetes Association: Making Healthy Choices

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices.html

United States Department of Agriculture:  My Plate

http://www.choosemyplate.gov/

The Food Pyramid Guide: A Guide to Daily Food Choices

http://www.nal.usda.gov/fnic/Fpyr/pmap.htm