Taking proper diet rich in healthy nutrients is more than important for having good metabolism, regular intake of all important vitamins, minerals and other ingredients and stay protected from diseases. Not all foods have the same values, so it is very beneficial for us to know which food provides what to us, what are the nutritional values and the amount of calories contained in it.
We are going to present you 42 foods that are extremely good for us. The main thing related to their effectiveness is that they are low calories food.
1–4: Meat and Poultry
These foods are really good for our body since they are rich in proteins and by their intake we are satisfied with the food consumption and do not need extra carbs or other calories to take.
Proteins are one of the most important nutrients that we need to take in order to make our muscles leaner and stronger and to provide enough strengthen to the whole body.
- Eye of round steak
Eating steak is not something wrong. In fact, beef slice is one of the best meals in the day since it gives us huge amount of proteins, iron and vitamin B12. It is good for the muscles and for improvement of our blood image since it has positive effect on the red blood cells.
Make sure your slice is dry and tough.
Calories: 138 calories per 3-ounce serving, or 168 calories per 100 grams.
- Boneless, skinless chicken breast
Another important source of proteins that is available in markets and affordable to all of us is the chicken breast.
Calories: 92 calories per 3-ounce serving, or 110 calories per 100 grams.
- Turkey breast
It is necessary food that we need to intake since it provides proteins, vitamins, particularly vitamin B6 and niacin. This food is converted into energy and can be easily dissolved into food to our muscles.
Calories: 93 calories per 3-ounce serving, or 111 calories per 100 grams.
- Pork tenderloin
This slice is one of the leanest and nest parts of the pork can contain lower level of calories. It is in the other side rich in proteins that are considered to be healthy and with high quality.
Calories: 122 calories per 3-ounce serving, or 143 calories per 100 grams.
5–8: Fish and seafood
If you are on diet or you want to eat quality food with restricted amount of calories then this food is the best one for you.
The most important thing for fishes is that they are rich in healthy omega-3 fats and proteins in the same time. There is no doubt why they are more expensive than other meats and are more recommended by nutritionists.
This white fish is low in calories and full in proteins. It also contains huge amount of different minerals which are especially important for proper functions of the organism. Cod is also recommended as a food for the thyroid gland and it also contains ingredients that regulate the thyroid function.
Calories: 70 calories per 3-ounce serving, or 82 calories per 100 grams.
This fish is fatty because it has large amount of omega 3-fats. Their fats are good for our heart and its function.
Salmon can be listed as a rare food that has only positive effects and no side-effects. It is very important to include it in your meals as much as you can.
This fish is also known as provider of vitamin D and natural regulator of the diseases connected with bones. It reduces the risk of arthritis, osteoporosis, weak bones, high blood pressure and so on.
Calories: 99 calories in a 3-ounce serving, or 116 calories per 100 grams.
If you prefer this fish then be careful not to eat the sauces of it since they are loaded with fats and calories. Try to eat scallops grilled, broiled, steamed or prepared on baking paper.
Calories: 26 calories in 5 small scallops, or 88 calories per 100 grams.
This fish is natural source of selenium, zinc, vitamins and other ingredients that are especially important for lowering the cancer risk.
Oysters are recommended for men since they protect the men health and prevent the appearance of prostate cancer.
Calories: 41 calories per oyster, or 81 calories per 100 grams.
Try to include vegetables in your meals in the day since they are natural source of all needed vitamins, minerals, fiber and protect the organism from different diseases. Here are listed the most important of them:
- Chinese cabbage
Napa cabbage and bok choy are listed in the top of essential healthy vegetables that provide huge amount of vitamins and minerals, as well as folate.
Calories: 12 calories per cup, or 16 calories per 100 grams.
This veggie with spicy taste may is not your favorite but it should be mentioned in your weekly plans for sure. Combine it with other tasty vegetables or low-calories food and enjoy its benefits.
Calories: 4 calories per cup, or 11 calories per 100 grams.
They are low in calories and carbs but rich in water. They provide vitamin K.
Calories: 45 calories per cucumber, or 15 calories per 100 grams.
These cruciferous vegetables with few calories are one of the best source of vitamin C and folate. Include them in your healthy diet and you will feel their benefits soon.
Calories: 1 calorie per radish, or 16 calories per 100 grams.
This one is considered as dietary foods since it provides only healthy ingredients for the body and reduces the inflammation effects in the same time.
Calories: 6 calories per stalk, or 16 calories per 100 grams.
Similarly like the previous mentioned vegetables, this green is rich in vitamins and minerals. In order to maintain the normal intake of vitamin A,K and C it is enough to take a cup of kale per day.
Kale is very beneficial for the blood.
Calories: 34 calories per cup, or 50 calories per 100 grams.
Be consistent and include spinach in your meals every day. It makes you full and keeps you away from empty calories.
Calories: 7 calories per cup, or 23 calories per 100 grams.
- Bell peppers
These sweet peppers are rich in carotenoids, vitamins and fiber. Their major properties are narrowed against cancer cells. They are also beneficial for improvement of the eye vision and health of eyes.
Calories: 37 calories per pepper, or 31 calories per 100 grams.
Even they are fungus we can list them as vegetables. They are full in selenium, which is extra benefit for us. If you love mushrooms then with every consumption you increase the levels of selenium, potassium, and vitamin B.
Calories: 15 calories per cup, or 22 calories per 100 grams.
18–23: Fruits and Berries
They are natural antioxidants that provide vitamin C and fiber for our metabolism.
Calories: 46 calories per cup, or 32 calories per 100 grams.
This melon is rich in beta carotene, vitamins A and C. it is natural contributor to healthy eyes and healthy skin.
Calories: 60 calories per cup, or 34 calories per 100 grams.
This fruit is built of water. Its name tells enough. It is also full with vitamin C and A as well as lycopene that is important compound for heart health and cancer protection.
Calories: 46 calories per cup, or 30 calories per 100 grams.
These popular fruits are healthy enough to be included in your shopping list. Beside vitamins and manganese they also gives us antioxidants.
Calories: 84 calories per cup, or 57 calories per 100 grams.
This is part of the family of citrons and hence it is rich in vitamin C. it protects our immunity and is also beneficial since it contains lycopene, same as watermelon and the other members of its family.
Calories: 57 calories for half a fruit, or 42 calories per 100 grams
Kiwi are rich in vitamin C and K.
Calories: 46 calories per fruit, or 61 calories per 100 grams.
These ones are one of the best plants that exist on the planet since they have a lot of positive effects for us.
- Black beans
This inexpensive source of protein is very important for us. It has content of vitamins, minerals such as iron, magnesium, folate and manganese.
Calories: 114 calories per half cup, or 132 calories per 100 grams.
They are also rich in proteins. Do not doubt and buy them. Add them in your lunches and feel the benefits immediately. They contain fiber, vitamin and as we mentioned, proteins.
Calories: 165 calories per half cup, or 116 calories per 100 grams.
26–29: Dairy and Eggs
Note: buy non-fat ones
- Skim milk
This milk does not have calories or fats, but in opposite has a lot of proteins and calcium. It is important source of vitamin D.
Calories: 86 calories per cup, or 35 calories per 100 grams.
- Plain non-fat yogurt
Non-fat yoghurt are healthy one since it has live bacteria that are good for the digestive system and also provides calcium and protein for our metabolism.
Always buy unsweetened yoghurt since it does not have sugar or other additives and extra calories.
Calories: 137 calories per cup, or 56 calories per 100 grams.
- Low-fat cottage cheese
This creamy and soft cheese is fresh dairy product that is rich in proteins. Try to find those variations of the cottage cheeses that are healthy version and have lower level of fats.
Calories: 82 calories per half-cup, or 72 calories per 100 grams.
Eggs are perfect choice for breakfast since they have proteins and are also available and afforable to all people. Eggs will make you full and you will do not need to take other food such as bread, biscuits, sweets etc.
Calories: 72 calories per large egg, or 144 calories per 100 grams.
Make sure that you take enough grains in your meals.
Always try those variations that are not refined or processed.
This is very common food. Most of us do not know that is healthy food since it has low level of calories and should make you feel full. They are better that other snack and unhealthy food.
Calories: 31 calories per cup, popped.
- Shirataki Noodles
This is Japanese food made from konjac, a yam-like tuber. They are good since do not have calories in them.
Calories: 5 calories per 100 grams.
- Oats and oatmeal
These healthy cereals should be normal part of your breakfast since they lower the bad cholesterol levels and normalize the blood image and blood pressure.
They have proteins and vitamins in their content.
Calories: 124 in 3/4 cup, cooked, or 71 calories per 100 grams, cooked.
- Wild rice
This one is better than the regular rice. It is healthy source of carbs, but in the same time gives us incredible amount of proteins.
Calories: 166 calories per cup, or 101 calories per 100 grams.
This super food is antioxidant and natural source of proteins. It provides also iron, manganese, magnesium and vitamin B for our body and improves the work and health of intestines.
Calories: 222 calories per 1 cup, cooked, or 120 calories per 100 grams, cooked.
35–36: Nuts and seeds
This group is consisted of high-calorie foods. No matter of that, all of them are healthy and rich in healthy ingredients, so buy them and take them regularly.
- Unsweetened almond milk
This is good choice and substitute for the regular milk that is full of fats. Almond milk is rich in proteins and vitamins. It is also recommended for those who have allergies on regular cow’s milk.
Calories: 38 calories per cup, or 17 calories per 100 grams.
These nuts are better than others since they have lower amount of calories and in the same time have high amount of vitamin C and fiber.
Calories: 63 calories per ounce, or 224 calories per 100 grams.
Always try to avoid beverages that are sweetened or that contain artificial colors. Be sure that all of them are real enemies to your body since all of them have sugar, extra calories and other compounds
This is the best choice you can make. Drink plenty of water every day. It refreshes the body, gives enough energy, protects from heavy pain, dry skin and is good for the brain.
- Unsweetened tea
Tea without sugar is real benefit that provides different health benefits and improves the immunity.
- Black coffee
In one side it is free of calories and in the other side it is natural diuretic and healthy product that protects from chronic diseases and increases the energy level.
- Sparkling water
This is refreshing beverage that is healthy and gives us enough magnesium and other minerals. Make sure you always buy water without additives and flavors since they contain additional sugar.
- Herbs and spices
These foods if we can so is healthy flavor addition. All spices and herbs are healthy since they provide different benefits for the body protect from diseases and also protect the food we eat.
Include cinnamon, ginger, turmeric, garlic, cayenne pepper in your daily meals.
- Low-calorie condiments
We are going to show you some condiments that are important for us because of several reasons. All of them are low in calories and all of them provide amazing results to our body.
Vinegar: 3 calories per tablespoon
Lemon juice: 3 calories per teaspoon
Salsa: 4 calories per tablespoon
Hot sauce: 0.5 calories per teaspoon
Horseradish: 2 calories per teaspoon