The Secret to Eating Satisfaction

All those so-called low-fat snacks really leave us craving more, even though that160-calorie snackpack sounded so calorically huge. We couldn’t understand it until we talked with our trusty nutritionist who told us we’d be best off searching for low-calorie dense foods. What’s a dense food?

Calorie density refers to the number of calories in a given amount of food. Most low-calorie-dense foods are high in water and fiber, such as vegetables, beans and many unprocessed grains. Check out our list below of foods guaranteed to satisfy.
 

50 calories

  • 9 ounces of low-calorie cranberry juice cocktail
  • 1 snack-size Nestle Crunch bar
  • 1 Frookie Spice fat-free cookie
  • 20 cheddar Pepperidge Farm Goldfish crackers
  • 5 mini Quaker apple cinnamon rice cakes
  • 1/2 cup mashed butternut squash
  • 2 small raw tomatoes
  • 1 cup mixed frozen vegetables

100 calories

  • 1 cup Kellogg's Corn Flakes
  • 2/3 Lender's Original plain bagel
  • 1 1/4 fresh apples
  • 3 plums
  • 1 medium banana
  • 1/2 plain baked potato with skin
  • 4 1/3 tablespoons grated Parmesan cheese
  • 2 ounces roasted tip round beef
  • 3 ounces baked or broiled haddock
  • 1/4 cup hummus
  • 1/2 cup vanilla soft-serve frozen yogurt

200 calories

  • 22 thin pretzel sticks
  • 1 1/2 slices French toast
  • 2 1/4 buttermilk pancakes
  • 1 ounce Kix cereal with 1 cup skim milk
  • 2 ounces Alpine Lace cheddar-flavored cheese
  • 2 whole-wheat matzo crackers
  • 8 ounces flounder fillet, unbreaded
  • 3 ounces broiled pork center loin
  • 7.5 ounces Chef Boyardee cheese ravioli with meat sauce
  • 1 cup cooked long-grain white rice
  • 1 ounce dried walnuts
  • 3 navel oranges
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