Top 5 Low Calorie & Healthy food items

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Top 5 Low Calorie & Healthy food items

Everyone wants to consume low-calories to lose weight and live a healthy life. Eating a balanced diet leads to weight loss and a healthy lifestyle.

Meal plans that contain 1,200–1,500 calories per day will help most of us in losing weight without starving. We present to you a list of low-calorie healthy foods that you can incorporate in your daily diet plans to.

Spinach:

Spinach is one of the most powerful and healthy food that you can eat. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are 

  • Calories: 24
  • Water: 89%
  • Protein: 2.8 grams
  • Carbs: 3.3 grams
  • Sugar: 0.35 grams
  • Fiber: 2.15 grams
  • Fat: 0.42 grams

In a healthy diet plan, you should include spinach because spinach is iron-rich food. It provides vitamins A, K, and C. Spinach is good for eye health.

It has antioxidants that reduce stress and protects you against cancer and heart diseases. Cooked spinach is better to eat rather than raw spinach.

Oats:

Oats are surprisingly helpful in weight loss. It creates a feeling of fullness and reduces hunger for the next meal. You can limit your cravings by adding oats in your meal.

It is a low-calorie food but it leads to a balanced diet. Oatmeal and oats help in reducing blood pressure. Here under are the nutrients that cause oats to have such amazing health benefits.

A cup(100 grams) of oats contains

  • Calories: 93
  • Protein: 2.32 grams
  • Total lipid (fat): 2.11 grams
  • carbohydrates: 14.96 grams
  • Fiber: 1.08grams
  • Sugar: 8.63 grams

Oats are higher in protein, contain healthy fats and are lower in carbohydrates than most other whole grains. Oats are whole grains that are best for a healthy breakfast. You should consider making it a part of your diet if you want to reduce weight.

Apples:

An apple a day keeps the doctor away.  Apples are found helpful in controlling hunger. It creates satiety so you will avoid overeating & helps in reducing weight. Apples are rich in fiber and water.

The nutrients which make apple(100gm) a healthy item are

  • Calories: 53
  • Protein: 0.23 grams
  • Total lipid (fat): 0.16 grams
  • carbohydrates: 13.79 grams
  • Fiber: 2.32 grams
  • Sugar: 10.37 grams.

Fruits and veggies carry low calories which makes them ideal for a healthy balanced diet. Fruits are good for skin too because of their high vitamin C content. It is better to consume apples as a whole rather than juicing it.

Popcorn:

Popcorn are the lightest and healthiest snack that you can eat. It is enriched with fiber, has low calories hence support weight loss. Popcorn are easily available and if cooked properly makes them a healthy snack.

People who consume popcorn are less prone to developing cancer. A single three-cup serving of popcorn provides nearly 19 grams of carbohydrates and 15 grams of net carbs.

Here are the nutrition facts of popcorn.

  • Calories: 97
  • Protein: 2.9 grams
  • Total lipid (fat): 1.05 grams
  • carbohydrates: 18.3 grams
  • Fiber: 3.2 grams
  • Sugar: 0.32 grams.

Greek Yogurt:

Greek yogurt is different from the yogurt that we use. It is a step up from plain yogurt because it is lactose-free, lactose is a natural sweetener. Greek yogurt contains calcium, protein, probiotics, iodine and vitamin B-12.

You can have it in your breakfast or as a snack. It is very thick and higher in protein so it may increase the feeling of fullness and help you feel less hungry until the next meal. It is good for lactose intolerant people and If you don’t drink milk then yogurt could be a good replacement for calcium intake. 

Greek yogurt has the following nutritional facts per serving:

  • Calories: 189
  • Fat: 9.8 grams
  • Carbohydrates: 5.9 grams
  • Protein: 17.9 grams

You can take yogurt in many forms and with different items too. You can have yogurt with berries or add a flavor in it to enhance the taste. You can add it as a topping or make a sweet dessert but it shouldn’t exceed your daily calorie intake.

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