Context:

Low-calorie foods, which are dense in nutrients but contain fewer than 100 calories per serving, are valuable for satisfying hunger without significantly increasing calorie intake. Protein-rich foods like eggs and low-fat Greek yogurt are effective in suppressing appetite and stabilizing blood sugar levels. Foods like leafy greens, berries, and air-popped popcorn provide ample fiber and antioxidants, aiding in fullness and promoting heart health. Water-rich foods such as watermelon and zucchini offer hydration and essential nutrients, contributing to satiety and overall health benefits. Including these foods in a balanced diet supports weight management, boosts nutrient intake, reduces the risk of chronic diseases, and improves digestion.

Dive Deeper:

• Eggs are a low-calorie, high-protein food containing essential nutrients such as vitamin D and B vitamins, which help suppress appetite and maintain stable blood sugar levels, making them a suitable snack or breakfast option.

• Low-fat Greek yogurt, compared to its whole milk counterpart, contains fewer calories but offers more than twice the protein content, which stimulates satiety hormones, especially when paired with fiber-rich berries.

• Low-fat cottage cheese is a filling snack with over half of its calories derived from protein, supporting muscle maintenance and prolonging feelings of fullness; pairing it with fruits like berries enhances its satiety effect.

• Leafy greens such as kale and spinach are extremely low-calorie yet nutrient-dense, providing vitamins K, C, and A, and their high fiber content helps slow digestion and reduce hunger.

• Air-popped popcorn is a low-calorie, whole-grain snack rich in fiber and phenolic acid, an antioxidant, providing a satisfying crunch that helps curb cravings between meals.

• Oatmeal is a whole grain packed with beta-glucan, a soluble fiber that supports heart health and promotes long-lasting satiety, meeting a significant portion of daily fiber needs in a modest serving.

• Berries, including strawberries, blueberries, and raspberries, are low in calories and high in water content and fiber, offering antioxidants like vitamin C and anthocyanins, which promote fullness and support healthy digestion.