23 low calories healthy food!
- Dietitian.Lauren Hmede
- Apr 4, 2019
- 4 min read
Introduction:
You may find thousands of products at grocery stores that are labelled as sugar free, low fat and low calories.
But just something is labelled as healthy this does not mean it is really like this while you have alot of healthy choices that are low in calorie, delicious and easy to be purchased.
These 23whole foods are nutritious, versatile and super-low in calories, so there’s no need to settle for heavily processed 'diet' junk food ever again.
Kale
It is high in vitamin C and calcium. Moreover it is packed with antioxidants and a good source of fibre. It is low in calories when it provides 33 calories per one chopped raw cup. You can enjoy kale in a salad dish.
Arugula
It provides only 10 calories per two cups moreover, it is loaded with vitamins and minerals. You can enjoy it with a salad topped with nuts or even served with olive oil and garlic as a side dish.
Carrots
They are high in vitamins A and C, plus they're a good source of several B vitamins, potassium, and manganese. One cup of sliced carrots has about 50 calories. It is good for weight loss as they dont have bitter taste. You can enjoy carrots as snack or used for dipping.
Broccoli
Broccoli is rich in antioxidants, vitamin C, iron, vitamin A, calcium, magnesium, and potassium. It's also high in fiber and totally low-cal. One cup of chopped broccoli only 31 calories.
Swiss Chard
It is a green leafy vegetables rich in calcium, iron, potassium, vitamins A, C and K. One cup of cooked swiss chard contains 33 calories.
Cauliflower
It does not have the dark green pigement but it's still high in vitamins, minerals and antioxidants. One cup of chopped cauliflower has only 25 calories and is perfect as a steamed side dish or served raw with a light veggie dip.
Spinach
It is a good source of calcium and iron. It can be used as a side dish or salad. One cup of raw spinach contains 7 calories while one cup of cooked spianch contains only 41 calories.
Green Beans
They are good source of vitamin A,C, B vitamins and fibre. They are low in calories just as one cup of cooked green beans has only 44 calories.
Brussels Sprouts
They are high in vitamins and minerals in addition to a bit of fibre. One cup of cooked Brussels sprouts has only 56 calories.
Chicken Breast
Skinless chicken breast is an excellent source of protein, niacin, selenium and vitamin B-12. One 3-ounce portion of chicken breast meat has about 100 calories before it's cooked. Keep chicken breast low calorie food by adding healthy ingredients and dont forget the portion size.
Grapefruit
It is a citrus fruit rich in potassium, vitamins C and A, and fiber. It's also low in calories. One-half a grapefruit has 52 calories. You can enjoy them as snack or add them to your breakfast for having a sweet taste.
Cod
Cod has a mild flavor compared to the oilier ocean fish such as salmon and tuna and it's also lower in calories. A 3-ounce portion of cooked cod has about 90 calories (that's baked not deep-fried). Cod is also high in vitamin B-12, niacin, selenium, and protein.
Mushrooms
In general mushrooms are good source of vitamin B, minerals and fibre. Some, like chanterelles, are high in vitamin D. Mushrooms are low in calories as one cup of raw white mushrooms has only 15 calories. Mushrooms can be added to salads or used as ingredients in a variety of recipes.
Shrimp and prawns:
They are high in high in protein, selenium, niacin and vitamin B-12. They're also super low in calories with four large cooked shrimp coming in at about 26 calories. Cooked cold shrimp can be added to a salad or served as an appetizer with cocktail sauce.
Tomatoes
Tomatoes are high in vitamins A and C, many B vitamins and some minerals. In addition they are high in fibre. One medium size tomatoes provides 35 calories. Five cherry tomatoes provide 35 calories. You can enjoy tomatoes in salad, soups or stews.
Zucchini
It is rich in many vitmains, minerals and fibre. One cup of chopped zucchini has 20 calories. You can enjoy it raw for appetizer or snack.
Celery
It is an excellent source of fiber, calcium, potassium and vitamin C and low in calories. One long celery stalk has ten calories, and one cup of chopped celery has only 16 calories. you can enjoy them for wrapping with peanut butter.
Radishes
Radishes have a peppery flavor and a pleasant crunch that can add interest to salads, or they can be served with a light veggie dip or hummus. They are an excellent source of vitamin C and several minerals, including zinc and potassium. They are low in calories as one calore per radish.
Strawberries
They are loaded with vitamin C, fiber, and potassium. One cup of strawberry slices has 53 calories. Serve them after dinner or add them to a bowl of oatmeal or low-fat yogurt.
Scallops
They're low in calories, and high in protein, minerals and vitamin B-12. Two large scallops have only 26 calories. Serve sauteed scallops with a little lemon, cooked greens or a large salad for a low-calorie dinner.
Blueberries
They are super high in antioxidants, fiber and vitamins, and minerals. They're also naturally low in calories. One cup of fresh blueberries has 84 calories. You can use them in smoothies or serve them as low calorie desserts.
Clementines
They are loaded with vitamin C, potassium, and fiber, plus they're low in calories (each little Clementine has 35 calories). They are good for snack or you can enjoy them with breakfast to boost your energy level in the morning.
Watermelon
They are sweet and refreshing due to their water content. Watermelon is also an excellent source of vitamins A and C, plus potassium, and low in calories with one cup of watermelon balls having only 46 calories.
Conclusion:
Following a weight loss diet wont be boring if you know how to add healthy and delicious food to your meal patterns.
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