Too keep your metabolism healthy and to protect yourself from diseases, your diet should be rich in healthy nutrients. It should consist of important vitamins, minerals and other ingredients that are good for your health. This doesn’t mean that you should take a lot of supplements; this means that your diet should be made of foods that are rich in these nutrients. But, not all foods have the same values in nutrients, and because of that we need to know which are very beneficial for us.
That is why we give you the 42 foods that are really good for our health. And even better they all are low in calories.
1 – 4: MEAT AND POULTRY
Meat and poultry are really good for our body because they are rich in proteins. And when we intake proteins we feel satisfied and do not need extra carbs or other calories to take.
Our body needs proteins because it’s one of the most important nutrients that make our muscles leaner and stronger. Proteins provide us with enough strengthen to the whole body.
1. Eye of round steak
By eating beef slice or widely known as steak, we get huge amount of proteins, iron and vitamin B12. This is the best meal we can have because it’s good for the muscles and improves our blood image since it has positive effect on the red blood cells.
Before making your best dish, make sure your slice of steak is dry and tough.
Calories: 168 calories per 100 grams.
2. Boneless, skinless chicken breast
The chicken breast is also another important source of proteins. It is available in markets and affordable to all. So start eating it more often to get the needed proteins.
Calories: 110 calories per 100 grams.
3. Turkey breast
Turkey breast can provide our body with proteins, vitamins, particularly vitamin B6 and niacin. It is really necessary food that needs to be on our menu as much as possible. This kind of food is being converted into energy and it can be easily dissolved into food to our muscles.
Calories: 111 calories per 100 grams.
4. Pork tenderloin
In this slice of the leanest and nest parts of pork can be found proteins that are considered to be healthy and with high quality. This part of the pork even contain lower level of calories.
Calories: 143 calories per 100 grams
5 – 8: FISH AND SEAFOOD
Fish and seafood is one of the best foods to eat when you are on a diet with restricted amount of calories.
We all know that the most important thing about fishes is that they are rich in healthy omega-3 fats and of course proteins. This kind of food is more recommended by nutritionists and because of its benefits is way more expensive than any other meat.
Huge amounts of different minerals, proteins and low calories can be found in this white fish. The minerals are important for proper functions of the organism. This type of fish is also recommended as a food for the thyroid gland and it contains ingredients that can regulate the thyroid function.
Calories: 82 calories per 100 grams.
Salmon is the best fish to include in your diet. It is fatty because it has huge amounts of omega-3 fats that are good for our hearth and its function.
According to studies, we can list salmon to the rare foods that have only positive effects on our body and no side-effects.
You can get vitamin D from salmon and it can be as a natural regulator od the diseases connected with bones. This fish can also reduce the risks of arthritis, osteoporosis, weak bones, high blood pressure and many more.
Calories: 116 calories per 100 grams
This fish is healthy, but you should be careful to avoid its sauce because it’s loaded with fats and calories. The best way to eat scallops is grilled, broiled, steamed or prepared on baking paper.
Calories: 88 calories per 100 grams.
Oysters can be your natural source of selenium, zinc, vitamins and other ingredients that are especially important for lowering the cancer risks.
They are really recommended especially for men because they protect the men health and prevent the prostate cancer.
Calories: 81 calories per 100 grams.
9 – 17: VEGETABLES
You should include vitamins in all your meals. They are a good source of all needed vitamins, minerals, fiber and they can even protect the organism from different diseases. We give you the list of the most important vegetables you should include in your diet.
9. Chinese cabbage
On the top of the essential healthy vegetables are Napa cabbage and bok choy. These can provide huge amount of vitamins and minerals and even folate.
Calories: 16 calories per 100 grams.
Watercress has spicy taste that may not be the best but it should be on your weekly diet plans. To avoid its taste try combining it with other vegetables or low-calories food.
Calories: 11 calories per 100 grams.
Since cucumbers are mostly water, they are really low in calories and carbs and they can provide you with vitamin K.
Calories: 15 calories per 100 grams.
These vegetables will make you feel their benefits almost instantly. They are the best source of vitamin C and folate.
Calories: 16 calories per 100 grams.
Celery can provide a lot of healthy ingredients for your body and in the same time it can reduce the inflammation effects. It is considered as dietary food.
Calories: 16 calories per 100 grams.
Similarly like the previous vegetables, kale is rich in vitamins and minerals. A cup of kale per day is enough to maintain the normal intake of vitamin A, K and C.
Calories: 50 calories per 100 grams.
Spinach can make you full and will keep you away from empty calories. This is why you need to include it in your everyday diet plan.
Calories: 23 calories per 100 grams.
16. Bell peppers
Carotenoids, vitamins and fiber can be found in high levels in these sweet peppers. Their main properties are narrowed against cancer cells. Bell peppers can also be beneficial for the eye vision and health of eyes.
Calories: 31 calories per 100 grams.
These fungus can also be listed as vegetables. Selenium is the most important part of these vegetables that bring extra benefits for us. Eating mushrooms in different ways can increase the levels of selenium, potassium, and vitamin B in your body.
Calories: 22 calories per 100 grams.
18 – 23: FRUITS AND BERRIES
Our metabolism can get vitamin C and fiber from strawberries. They are even counted as a natural antioxidants.
Calories: 32 calories per 100 grams.
Cantaloupe is rich in beta carotene, vitamins A and C. It can be really helpful for the health of our eyes and skin.
Calories: 34 calories per 100 grams.
Like the cucumber, watermelon is mostly water. But it is full with vitamin C and A as well as lycopene that is important for our heart health and cancer protection.
Calories: 30 calories per 100 grams.
Vitamins, manganese and also antioxidants are the benefits from blueberries. You should definitely put them on your shopping list.
Calories: 57 calories per 100 grams.
As any other citron, grapefruit is rich in vitamin C. It can even protect our immunity and it contains lycopene.
Calories: 42 calories per 100 grams.
Vitamin C and K are the main nutrients in kiwifruit.
Calories: 61 calories per 100 grams.
24 – 25: LEGUMES
These two plants can be on the list of the best plants in the world. They are really beneficial because they have only positive effects on our body.
24. Black beans
Black beans are a great source of proteins, vitamins, minerals such as iron, magnesium, folate and even manganese.
Calories: 132 calories per 100 grams.
Another natural source of proteins. You should include them in your lunches and feel the benefits of their fiber, vitamins and of course proteins.
Calories: 116 calories per 100 grams.
26 – 29: DAIRY AND EGGS
Pay attention to choose the non-fat ones.
26. Skim milk
You can’t get fats and calories from milk, but you can get a lot of proteins and calcium. And of course an important level of vitamin D.
Calories: 35 calories per 100 grams.
27. Plain non-fat yogurt
These drinks are really good for the digestive system because it has live bacteria in it. It is healthy and provides calcium and protein for our body.
Calories: 56 calories per 100 grams.
28. Low-fat cottage cheese
Try to use the variations of the cottage cheeses that are healthy version and have lower level of fats. They are a great source of proteins.
Calories: 72 calories per 100 grams.
Eggs can be the best breakfast ever. They are full with proteins and are also affordable to all people.
Calories: 144 calories per 100 grams.
30 – 34: GRAINS
Grains are important part of your meal, but it’s necessary to use the not refined or processed ones.
You should consume popcorn as a substitute for a lot of other unhealthy snacks. They are really healthy because of low calories, and can make us feel full.
Calories: 31 calories per cup, popped.
31. Shirataki Noodles
These noodles do not have calories in them. They are made from konjac, a yam-like tuber and are a common Japanese food.
Calories: 5 calories per 100 grams.
32. Oats and Oatmeal
These healthy cereals should be normal part of your breakfast since they can lower the bad cholesterol levels and it can normalize the blood image and blood pressure. They are rich in proteins and vitamins.
Calories: 71 calories per 100 grams, cooked.
33. Wild rice
If you love rice, you should try the better version of it. Wild rice is healthy source of carbs, but in the same time it can give us huge amount of proteins.
Calories: 101 calories per 100 grams.
Quinoa is the super food that can be antioxidant and natural source of proteins. It will provide us with iron, manganese, magnesium, and vitamin B.
Calories: 120 calories per 100 grams, cooked.
35 – 36: NUTS AND SEEDS
These are the high-calorie foods. But beside the high calories, these are really healthy and rich in healthy ingredients.
35. Unsweetened almond milk
You can substitute the regular milk with this healthier choice of fats. It is rich in proteins and vitamins and it’s recommended for people who have allergies on cow’s milk.
Calories: 17 calories per 100 grams.
These are better than any other nuts because have lower amount of calories and in the same time have high amount of vitamin C and fiber.
Calories: 224 calories per 100 grams.
37 – 40: BEVERAGES
You should always avoid the sweetened and colored drinks. They are the real enemies to your body because have extra sugar, extra calories and other bad compounds.
Water is the best choice you can make. You need to drink plenty of water every day because it refreshes your body, it gives it enough energy, it protects it from pain, dry skin and its good for the brain.
38. Unsweetened tea
To improve your immunity, you should drink tea without sugar.
39. Black coffee
Black coffee is 1005 free of calories and is the natural diuretic and healthy product that can protect your body from chronic diseases and it can increase the energy level.
40. Sparkling water
You can use this as a refreshing beverage that is really healthy and can give you enough magnesium and other minerals. You should avoid the additives and flavors because they contain additional sugar.
41 – 42: CONDIMENTS
41. Herbs and spices
You can use all kinds of spices and herbs because they can bring us a lot of health benefits and they can protect our body from diseases.
You can use cinnamon, ginger, turmeric, garlic, cayenne pepper…
42. Low-calorie condiments
These condiments are low in calories but all of theme provide us with amazing benefits and will give us the best body results.
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