10 foods that are 200 calories or less

Going on a diet can be a tricky business what with calorie-counting, hidden fats and seemingly innocent-looking low-fat snacks turning out to have more sugar packed into them than their full fat relatives. To help clear up a few diet myths and put real food back onto your menu we've hunted down 10 foods that contain 200 calories or less so you can indulge without the guilt.

	Cottage cheese 100g = 98 calories A portion size = 49 calories A dieters' staple - if a little bland. Use on crackers, in sarnies or as a topping with pineapple for jacket potatoes.
	Plain boiled pasta 100g = 110 calories A portion size = 82.5 calories Eating plain boiled pasta is hardly appealing, but keep the calories down by flavouring it with chilli, fresh rocket, lemon, fresh tomatoes and a little olive oil.
	Chilli prawns 100g = 100 calories A portion size = 50 calories The humble prawn is too often dressed in fatty sauces like mayonnaise - think Asian spices instead and use soy, chilli, lime and coriander.
	Baked beans 100g = 80 calories A portion size = 170 calories This store-cupboard essential is a great standby (though be wary of the sugar content). Great for jacket potatoes and on toast.
	Custard 100g = 100 calories A portion size = 200 calories If you fancy treating yourself, make some home-made custard and tuck in; just save on calories by pouring over fruit - stewed or fresh - instead of fruit pies.
	Potato salad 100g = 115 calories A portion size = 200 calories Again, leave off on the salad cream and try a vinaigrette-based salad dressing and some fresh herbs - try mustard, balsamic vinegar, oil and some chopped chives.
	Chickpeas 100g = 115 calories A portion size = 115 calories A great way to bulk out dishes and extend meat - try using it in Moroccan casseroles or whizzing it in a food processor with garlic, lemon and olive oil to make hummus.
	Tuna, tinned in water 100g = 100 calories A portion size = 100 calories Great for salads and sarnies - try it in a salad niçoise with olives, tomatoes, Cos lettuce, spring onions, boiled eggs and green beans.
	Tofu 100g = 73 calories A portion size = 90 calories An acquired taste, but for dieting veggies it's the healthiest way to get your protein fix.
	A glass of dry red or white wine An average glass (115ml) of dry red wine = 83 calories An average glass (115ml) of white wine = 77 calories It is so easy to forget that wine actually contains quite a few calories, and one glass too often leads to another and another. Try making one last longer by adding soda water.

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