When selecting a low calorie or low fat food or diet plan, you must make sure that you eat a balanced diet with all essential nutrients such as protein, carbohydrate, minerals and vitamins.

If you are aiming at low calorie, low fat diet, make sure you follow following simple guidelines:

1) Have 4-6 small meals per day rather than having 2-3 big meals.

2) Eat your foods slowly. Chew properly.

3) Eat healthy food such as fruits, vegetables, whole grain cereals, beans, low-fat dairy products, low fat meat, fish and skinless poultry.

4) Avoid foods with high fat and calories.

5) Avoid foods with high quantity of sugar - pastries, candy bars, pies etc.

Below is a list of low calorie, low fat food.

• Air-popped or light microwave popcorn, fresh fruits and vegetables.
• Puddings made with skim milk.
• Frozen yogurt, frozen fruit or chocolate pudding bars.

• Imitation whipped cream made with fat-free skim milk.
• Plain low-fat, low-calorie yogurt
• Evaporated fat-free skim milk
• Low-fat or fat-free skim milk
• Sorbet, sherbet, low fat or fat-free frozen yogurt
• Neufchatel or "light" cream cheese or fat-free cream cheese
• Reduced-calorie cheese, low-calorie processed cheeses, etc.
• Fat-free cheese
• Low-fat or reduced-fat cottage cheese
• Part-skim milk, low-moisture mozzarella cheese
• Part-skim milk ricotta cheese
• Low-fat milk and non-fat dry milk powder

• Low-fat coldcuts
• Lower-fat hot dogs
• Extra lean ground beef and ground turkey
• Chicken or turkey without skin (white meat)
• Water-packed well rinsed tuna
• Round beef trimmed of external fat
• Trimmed Pork
• Unbreaded fish and shellfish
• Egg whites
• Well drained turkey sausage

• Low-fat rice or noodles
• Pasta with red sauce
• Pasta with vegetables
• Cooked grits or oatmeal
• Reduced-fat granola

Apart from above low-fat, low-calorie food, you may also include follow food products in your diet:

• Low-fat Baked food
• Low-Fat Salad
• Other canned food products