The Diet of those who need or want to lose weight or want to maintain the weight and not gain weight must bring several calories sufficient for the person’s body. However, it must not present an excessive caloric content.
20 Fewer Calorie Foods To Compose Your Diet
That’s why, when assembling meals, it’s always worth choosing foods that are both nutritious and low in calories, such as those shown in the following list:
Watercress
Watercress can be considered one of the best low-calorie foods. The vegetable has only four calories in a cup and is rich in antioxidants. A study by the Centers for Disease Control and Prevention in the United States found that watercress is one of the foods in its category with the highest nutritional density, which means that it is not only poor in calories it is rich in nutrients.
Arugula
With its five calories present in a one-cup serving, arugula is considered to be rich in antioxidants and vitamin K. In addition, vegetables serve as a source of other important nutrients for the proper functioning of our body, such as calcium, vitamin A, vitamin B9 (folate), and vitamin C.
That’s Right
Another item that can appear on the list of low-calorie foods is celery, which has only six calories in each stalk. 95% of the vegetable’s composition corresponds to water, and it is not particularly rich in any vitamins or minerals. Still, it is considered a good source of vitamin K since a cup of food contains 30% of the recommended daily amount of nutrient intake.
Radish
One of the benefits of radish is that it provides good amounts of vitamin C and is low in calories – it has only 17 calories in a one-cup serving. The food also has nutrients such as fiber, potassium, manganese, vitamin B6, and vitamin B9 in its composition.
Zucchini
Another vegetable that can be considered one of the least calorie foods for the Diet is zucchini. Each medical unit of zucchini has only 31 calories and serves as a source of nutrients needed by the human body, such as fiber, potassium, manganese, vitamin B6, and vitamin K.
Cucumber
Cucumber is a great low-calorie food to make up your Diet. The vegetable has 22 calories per ½ unit (or 44 calories in a whole unit), plus it is rich in water with a liquid content of 95%. It is known to be a diuretic food, which helps to eliminate fluid retention in the body. Cucumber is a source of fiber, potassium, phosphorus, magnesium, calcium, vitamin A, vitamin B9, vitamin C, and vitamin K.
Strawberry
In addition to being tasty, strawberries are calorie-free – a one-cup serving has only 49 calories. The fruit is rich in fiber and vitamin C. Other nutrients found in the composition of the strawberry are potassium, manganese, and vitamin B9. The fruit still has smaller amounts of iron, copper, magnesium, phosphorus, vitamin B6, vitamin E, and vitamin K.
Carrot
A carrot contains only 30 calories and is a source of fiber, which is why it is on the list of foods with fewer calories. It also has antioxidants, potassium, vitamin A, biotin (vitamin B complex), vitamin B6, and vitamin K.
Lettuce
Lettuce is a great ingredient for a dieter’s salad, as a one-cup serving of the chopped or shredded green leaf has only eight calories. Nutrients like fiber, potassium, iron, calcium, vitamin A and vitamin C can be found in lettuce. But be careful when buying your leaf: the University of Illinois in the United States warned that iceberg lettuce is the type of lettuce with the lowest nutritional value.
Peach
A peach has 37 calories, making it one of the least calorie foods. Peach serves as a source of nutrients like fiber, potassium, calcium, phosphorus, magnesium, vitamin A and vitamin C.
Orange
A small orange carries only 45 calories. Well known as a source of vitamin C, the fruit also packs nutrients like fiber, potassium, vitamin B1, vitamin B9, and antioxidants.
Broccoli
Broccoli is one of the lowest-calorie foods that are nutritionally rich, with just 31 calories in a cup of chopped broccoli. There are exciting benefits of broccoli, such as helping to lower your risk of cancer, boosting your vitamin D, C, and K levels, and providing you with the healthy fiber you need.
Tomato
It has a lot of vitamin C and antioxidants. It also has a great concentration of lycopene. Tomatoes can be present in several sliced, chopped, or sauced recipes. A whole tomato has only 20 calories, making it easier on the low-calorie food chart for your Diet.
Cabbage
Like broccoli, kale is also one of the most nutritious, low-calorie foods. It has vitamin A, vitamin C, vitamin K, and antioxidants. Studies have already shown that kale helps in the prevention of various diseases. A cup of kale has only 16 calories.
Cauliflower
A cup of cooked cauliflower has only 40 calories. It has been an alternative for people who want to cut rice from their Diet through the famous cauliflower rice. It is rich in vitamin C, vitamin K, and antioxidants.
A Few More Highlights
- Spinach: 7 calories in a cup;
- Asparagus: 27 calories in a cup;
- Cabbage: 21 calories in a cup;
- Popcorn (without oil): 31 calories in a cup
- Mushrooms: 15 calories in a cup.
Considerations
These aren’t the only low-calorie foods that can be a part of meals – they’re just some of the options you can use in many recipes. They are low in calories, and you can eat more of them to satisfy your hunger. Remember that it is important that your dishes include, in a balanced way, all the nutrients that the body requires for its functioning. Don’t forget that when we talk about food, it’s not just calories that matter – nutrients also count.
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