Calories are the basic unit of energy found in all foods and are necessary to maintain the body's vital functions or basal metabolic rate. The amount of calories a person needs depends on factors like their age, gender, and lean muscle mass. The daily value (%DV) for calories is 2000 calories per day, but people active with strength training or other exercises may want to consume more. Eating too few calories for a prolonged period of time causes a person to become underweight (per the BMI) leading to muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too many calories causes a person to become overweight and obese, increasing their chances of heart disease, type II diabetes, and cancer.
The lists below show ingredients with high calorie or carbohydrate context in red text, and low cal/carb items and alternatives next to them in green text.
Low Cal Vegetables and Alternatives
Most vegetables are very low in calories, with a few starchy exceptions:
Avocado > Asparagus
Corn > Chopped Celery
Olive Oil > Sunflower Oil
Potatoes > Cauliflower, Carrots, Zucchini
Sweet Peas > Snap Peas
Sweet Potatoes, Yams > Pumpkin
These vegetables are very low calories and carbs:
Artichokes
Broccoli
Brussel Sprouts
Cabbage
Cucumber
Eggplant
Garlic
Jicama sticks
Kale
Mushrooms
Onions
Peppers
Radishes
Romaine lettuce
Spinach
Tomato
Turnips
Watercress
Low Cal Fruits and Alternatives
Most fruits are low in calories, with a few starchy exceptions:
Bananas > Pineapple
Grapes, Raisins > Blackberries, Raspberries, Strawberries, Blueberries
These fruits are also low in calories and carbs:
Apricot
Cantaloupe
Grapefruit
Orange
Lemons and limes
Papaya
Peach
Watermelon
Low Cal Meats and Protein Alternatives
Almonds, Coconut, Pecans > Edamame
Beef > Turkey or Chicken Breast
Chicken or Beef Broth > Organic Broth
Chickpeas, Garbanzo beans > Kidney Beans
Eggs > Egg Whites
Ham > Pork Tenderloin
Refried Beans > Refried Pinto Beans
Salmon > Cod, Tuna
Steak > Eye Of Round Steak
Tofu > Kidney Beans, Lentils
These items are also low in calories and carbs, but high in protein:
Mussels
Shrimp
Soy
Low Cal Cheese and Dairy Alternatives
Most dairy items are high in calories and carbohydrates. As a rule of thumb, look for items that are Non-Fat, Fat Free, Reduced Fat, Unsweetened, Sugar Free, Skim Milk.
Cheese > Part-Skim Cheese
Ricotta > Cottage Cheese
Pudding Mix > Sugar Free Pudding Mix
Sour Cream > Non-Fat or Reduced Fat Sour Cream
Whipped Cream > Non- Fat Non-Dairy Whipped Topping
Whole Milk, Coconut Milk > Unsweetened Almond Milk, Skim Milk, Grassfed Milk
Yogurt > Yogurt, Non-Fat or Low-Fat
Low Cal Bread & Pasta and Alternatives
Most bread and pasta items are high in calories and carbohydrates. As a rule of thumb, look for items that are Non-Fat, Fat Free, Reduced Fat, Unsweetened, Sugar Free, Whole Grain.
Bread > Sandwich thins
Cereal and Granola > Wheat Bran
Pasta > Soba Noodles, Daikon radish, spaghetti squash
Popcorn > Low cal unbuttered Popcorn
Pretzels > Rice cakes
Ramen Noodles > Shirataki Noodles
Rice > Teff grain