Some mums are big fans of calorie counting,

whereas others hate the idea of counting calories of the foods they eat and constantly adding it all up. Although, we do not believe that strict calorie counting is necessary to successfully lose weight, we do believe that educating yourself as to knowing the rough calorie values in the food and drink you consume will put you in control on what you eat – and help you make better food choices.

And in particular if you start to look at the nutrients as well as the calories in your food then you will be benefiting your health as well as aiding your weight loss efforts.

So in consideration of this, here are some top picks of low calorie foods that also pack a score high on the nutrition benefit list – the calories and kilojoules listed are all per 100g

• Carrots 23 (96kJ) – Rich in beta-carotene (a form of vitamin A), which acts as an antioxidant to mop up harmful free radicals, helping to prevent premature aging. Raw carrots are an ideal snack.
• Egg Whites 52 (669kJ) – Egg whites are a healthy choice because they’re low in calories and high in protein and do not contain saturated fat or cholesterol. You can easily swap egg whites in any recipe that calls for whole eggs.
• Broccoli 24 (100kJ) – Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C and vitamin A (mostly as beta-carotene) – two essential antioxidants that have been linked to a reduced risk of cataracts and heart disease.
• Live Natural Yoghurt 102 (427kJ) – Rich in bone-strengthening calcium and a delicious substitute for mayonnaise, creams and dressings, as well as a great choice for desserts and snacks. Aim for reduced-fat varieties.
• Lentils 91 (381kJ) – A quick and easy source of protein and vitamins, and far less fatty than red meat.
• Cherries 60 (251kJ) – Contain anthocyanins, antioxidants known to reduce belly fat by switching on fat-burning enzymes.
• Mandarins 40 (168kJ) – Very rich in vitamin C. Two small mandarins will supply 35% of the daily recommended intake of Vitamin C.
• Reduced Fat Cottage Cheese 90 (380kJ) – Low in fat but still contains the calcium and protein found in more fatty varieties of cheese.
• Lemons 23 (96kJ) – Rich in vitamin C. Not only is vitamin C good for warding off the sniffles, it’s also a prime skin-care ingredient, which smoothes out wrinkles by stimulating the production of collagen.
• White Fish 84 (351kJ) – A nutrient powerhouse, white fish is a lean source of protein, low GI carbohydrates and both types of fibres (soluble and insoluble).
• Oats 114/30g (477kJ) – Contain beta-glucan (a type of fibre), which has cholesterol-lowering benefits and keeps hunger pangs at bay.

For more useful information on healthy calorie choices, see the newly released 180 Page Healthy Calorie Bible which is the ultimate guide to choosing the healthiest calories and is handbag sized.

The book is available at a price of $19.95 and you can preview and order your copy here. This article was written by Rhian Allen, the Owner & Founder of The Healthy Mummy.