You do not have to calculate the calories in each menu, but knowing the energy contribution of some foods can help you balance your menus, snack healthy between meals or compensate for excesses. Check out the following options:

1. Apple

When it nears 11 o'clock in the morning and your stomach wants something to eat, one of the best ways to calm it down is with an apple. Although the amount of calories it contributes depends on the variety, none exceeds 50 calories per 100 g.

Take an apple to work. It will help you control your weight because of its satiating power due to its fiber content, especially Golden, and its low calorie intake.

2. Fresh cheese

The skimmed version of the fresh cheese only contributes around 75 calories per 100 g. The cups in which it is sold usually contain 72 g, so that the number of calories would be somewhat lower.

A breakfast with a slice of whole wheat bread covered with fresh cheese is an excellent way to include slow-absorbing carbohydrates (bread) along with calcium and cheese proteins.

3. Cod

All white fish are characterized by containing very little fat compared to blue. Species such as cod, monkfish or hake do not exceed 2% of their weight.

A serving of 100 g of cod contributes 74 calories. Of course, remember that salted cod is one of the fish that contains more sodium. Try to desalt it beforehand.

4. Green beans

The amount of calories provided by green beans does not reach 30 (28.6 calories per 100 g). This low contribution makes them the perfect candidates for a weight loss diet.

If you are pregnant, green beans are foods to consider because of their folate content.

5. Prawns

If you like seafood, you're in luck. A serving of 100 g only provides 98 calories. Yes, cook them on the grill and dispense sauces like mayonnaise.

You can add a splash of lemon. A tasty, nutritious and low calorie first course.

6. Carrots

Any diet should include this vegetable. Carrots are the perfect ingredient in salads, juices and purees, and only add 40 calories per 100 g.

Before consuming the carrots, clean them carefully. It is more convenient to scrape them than to peel them because vitamins accumulate close to the skin.

7. Thistle

Like all vegetables, thistle is a highly recommended food for weight loss diets. In this case, the calorie intake is the lowest, only 20 calories per 100 g.

Its fiber content provides satiety, which delays the feeling of hunger. You can add some cooked chips to a warm salad. A delicious and little known dish.

8. Tomato

A medium tomato contributes around 40 calories, (about 18 calories per 100 g), which makes it a perfect food in weight control diets.

In addition to eating it raw in salads or in juices, you can also cook it grilled or baked with a little parsley, chopped garlic on top and a splash of virgin olive oil.

The Healthy Options

Eating healthy is synonymous with a complete and balanced diet. This should include the correct proportions of carbohydrates, proteins, fats, fiber, vitamins and minerals.

If we do this, it is most likely that our weight will stay within healthy margins and, by extension, our health in general, will also be optimal.

  • To keep at that ideal weight or if you need to lose a few kilos to recover it, you have a wide variety of foods that stand out for their low caloric intake, which does not detract from their nutritional or gastronomic value.
  • Most vegetables and fruits do not exceed 100 calories per 100 grams, as well as white or dairy fish such as fresh skimmed cheese.

In this article, we have collected 8 of them trying to be as varied as possible so that they serve as inspiration when planning your daily menus.

I'm 45 Years Old, How Many Calories Do I Need A Day?

The amount of calories our body needs depends on factors such as age, sex, weight and the type and intensity of daily activity we perform, which is not easy to establish a general figure.

  • If we look at age, the need decreases with the passage of time. For example, a woman between 18 and 35 years old and weighing 70 kilos requires 2,250 calories a day. This amount will be reduced as it reaches years, since between 36 and 55 years would be advisable to be 2,050 and from 55, 1,660.
  • In the case of men and taking those 70 kilos as a reference, between 18 and 35 years old you will need 2,760 calories per day. Between 36 and 55 years will be reduced to 2,480 and from 55 years will fall to 2,100.