But selecting these low calorie nutritious foods is quite a daunting task as it gets monotonous after a while - society and economics have made it so much easier to just reach out for a delicious and incredibly unhealthy snack. But here's some good news. To help you maintain a healthy diet and waistline, Ms. Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai, presents a list of 25 nutritious 100 calories foods, which are worth the splurge. 

 

Fruit salad 

 

This nutritious dish is great when served as an appetizer or as a dessert. Choose from the range of fruits of your choice. To keep the calorie level in control avoid using syrup; instead, mix it up using the natural juices from the fruits. 

 

Serving size approximately 32 grams of fruit salad consists of approximately 100 calories and loads of vitamins, minerals and complex carbs to give you instant energy. Dice each fruit into medium bite-sized pieces, and include not more than 2 pieces of each fruit to keep calories in control. 

 

Popcorn 

 

Low in calories, fun to eat and very filling, air-popped popcorn is the perfect snack when you need crunch to satisfy your grumbling tummy. 

 

Serving size: Include approximately 384 grams of no fat, air-popped popcorn for a low calorie snack. 

 

Eggs 

 

Eggs are a great source of protein and quick energy boosters. If you are an egg lover, try the following egg preparations to stay healthy. 

 

Hardboiled egg - 1 Egg 

 

They are the perfect snack to add protein in your diet when you are in a hurry. Besides, they are also packed with important vitamins and good fats to keep you healthy. 

 

Poached egg - 1 Egg 

 

This is one of the easiest, quickest ways of preparing low calorie eggs. It is healthy because it has no added fats. They are great additions to salads or sandwiches. 

 

Dairy by-products 

 

If you are a dairy product lover, and want to keep calories in control. Try these by-products to level up your protein and calorie content. 

 

Skimmed milk - approximately 100 ml 

 

If you are concerned about your widening waistline, then add skimmed milk in your diet. 

 

Buttermilk - approximately 150 ml 

 

Buttermilk is low in fat, when compared to regular milk, because the fat is removed to make butter. It is also high in calcium and a good source of phosphorus. 

 

Lassi - approximately 150 ml 

 

Opt for a salty lassi rather than sweet lassi. It will cool your body and also aid in proper digestion. 

 

Coconut water - approximately 175 ml 

 

Coconut water is low in carbs and sugars. It also contains organic compounds which help to keep the body cool and re-hydrate your body. 

 

Dry Fruits and Nuts 

 

The nutritional effects of different kinds of dry fruits and nuts vary. Include the following nuts when your tummy grumbles in-between meals. 

 

Almonds - 6 

 

It is a smart move to munch on 5-6 almonds, when food cravings set in between meals. They deliver a host of nutrients and also provide energy and fuel you up until your next meal. 

 

Dates - 2 ½ 

 

These small fruits are perfect options for healthy snacks because they are packed with vital nutrients and antioxidants. 

 

Pistachios - 12 to13 

 

Pistachios are fun and healthy. These tiny pistachios are loaded with potassium, good fats and are also low in calories. 

 

Soups 

 

Skip the jar of cookies in the evening and indulge in these healthy soups. 

 

Tomato soup - approximately 225 ml 

 

Tomato soup is a perfect comfort food, especially during cold winters. It is easy to prepare as well as a very healthy option. 

 

Thick vegetable soup - approximately 175 ml 

 

A thick soup that can be served as a main course. Add vegetables of your choice and some lentils to keep it nutritious. 

 

Dal 

 

Lentils can be found in each and every Indian household. They come with energy and protein. 

 

Opt for cooked thick dal, approximately 113 grams, or cooked thin dal, approximately 139 grams, to get that yummy taste of dal along with their proteins without affecting your calories. 

 

Beetroot - approximately 225 grams 

 

Beetroot has always been covered in the news for its enormous health benefits. It is one of the best super foods available naturally. 

 

Carrot - approximately 200 grams 

 

This orange food is super nutritious and tasty as well. Having approximately 200 grams daily will give you beautiful skin and good vision. 

 

Apple - approximately 175 grams 

 

An apple a day will definitely keep the doctor away, because of its various health benefits. Eat approximately 175 grams of apple everyday to keep ailments at bay. 

 

Sweet lime - 225 grams 

 

This sweet and not so acidic fruit is a very good source of vitamin C, iron and copper. Consuming approximately 225 grams of sweet lime every day will prevent scurvy. 

 

Orange - approximately 200 grams 

 

Oranges are one of the best fruits available in the world. They contain several vitamins, which help protect the body from harmful diseases. 

 

Cooling fruits 

 

Eat approximately 600 grams of watermelon and muskmelon as a healthy and nutritious snack. Both the fruits have high water content, this help to take care of the fluid loss due to perspiration and it also helps to combat the heat in the body. 

 

Ripe papaya - approximately 310 grams 

 

Papaya is a powerhouse of essential nutrients. Daily consumption will give you glowing and radiant skin and is also good for the heart. 

 

Pears - approximately 195 grams 

 

This soft and sweet fruit is a great snack. Pears are packed with nutrients, fiber and antioxidants, which makes them a healthy snacking option. 

 

Plum - approximately 195 grams 

 

Plums are wonderful, delicious and juicy fruits. This delicious and succulent fruit is low in calories and contains no saturated fats. 

 

Pomegranate - approximately 175 grams 

 

This is a great and refreshing fruit. This fruit has legendary health benefits and is packed with nutrients. 

 

Amla - approximately 170 grams 

 

They are the most powerful rejuvenating agents. Loaded with vitamin C, the Indian Gooseberry or Amla, is an excellent anti-oxidant source and is particularly effective when eaten when it's in season. 

 

Guava - approximately 190 grams 

 

This light green or yellow fruit is rich in nutrition and totally mouth-watering. It has a unique flavor, taste and has health-promoting qualities as well. 

 

Red cherries - approximately 160 grams 

 

Tuck in 160 grams of cherries as a snack, because they are low in calories and help reduce stress as well. 

 

Chickoo - approximately 100 grams 

 

It is a natural energy booster fruit, as it contains fructose and sucrose in abundance. This fruit is also loaded with iron, potassium, vitamin A and vitamin C. 

 

Figs - approximately 350 grams 

 

This delicious and sweet fruit is a treat to have as a snack. Additionally it is also loaded with health-benefiting nutrients, anti-oxidants and vitamins - and it's most popular benefit is smoother digestive health. 

 

Grapes - approximately 125 grams 

 

Due to its high nutrient content, it plays an important role in ensuring a healthy life. It has the ability to treat constipation, kidney disorders and prevent cataract. 

 

Jackfruit - approximately 115 grams 

 

Sourse : Times of India