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Delicious Foods That Are Low in Fat, Sodium & Sugar

author image Ann Jensen
Ann Jensen is a registered dietitian with experience in nutrition education and counseling. She has written numerous nutrition education, weight loss and fitness articles for various publications.
Delicious Foods That Are Low in Fat, Sodium & Sugar
Vegetables are a delicious choice when it comes to foods that are low-fat, sugar and sodium. Photo Credit Michael Blann/Digital Vision/Getty Images

Filling your diet with foods that are low in fat, sodium and sugar can help control blood pressure and blood sugar, plus aid with your weight-loss efforts. If you think these foods can't be enjoyable, think again. Many foods that are naturally low in fat, sugar and sodium, like vegetables and whole grains, are both healthful and delicious.


Vegetables are a perfect food when looking for something low in fat, sugar and sodium. Vegetables are also low in calories, loaded with essential vitamins and minerals and filled with fiber. One cup sliced cucumber, for example, contains just 15 calories, 0 gram of fat and 1 gram of fiber, and is very low in sugar and sodium. Aim for at least 2 1/2 cups of vegetables per day. Plan your meals around vegetables as the main dish, such as a stir-fry, salad or soup, and fill in other foods to complement them. Look for new ways to prepare vegetables, such as roasting, which brings out the delicious, caramelized flavors of your favorite vegetables. Vegetables also make a crunchy, filling snack option any time of day.

Whole Grains

Whole grains, such as brown rice, oatmeal and whole wheat pasta, are tasty options to include when looking for foods low in fat, sugar and sodium. Whole grains are a good source of B vitamins, vitamin E, magnesium, iron and fiber. A half-cup of brown rice contains just over 100 calories and 1 gram of fat, and is sugar- and sodium-free. Pair brown rice with stir-fried vegetables for a filling and tasty meal. Plain oatmeal seasoned with ground cinnamon makes a delicious breakfast or snack, providing 150 calories and 2 grams of fat, while being very low in sugar and sodium. Oatmeal also offers 4 grams of fiber to help fill you up. Even though whole grains are a healthy addition to your diet, keep portions under control if you are looking to lose weight. A serving equals one-half cup rice, pasta or oatmeal, 1 slice of bread or 1 cup of ready-to-eat cereal.


Eggs get a bad reputation because of their cholesterol content, but they are actually a low-fat, sugar-free and low-sodium food. One large egg has 70 calories, 5 grams of fat and just 70 milligrams of sodium. In addition, one egg contains 6 grams of muscle-building protein. An egg's cholesterol and fat is contained in the yolk only, whereas one large egg white is cholesterol- and fat-free. MayoClinic.com recommends keeping your egg-yolk intake to four or fewer per week. Use just the whites or an egg-white substitute if you would like to consume eggs more frequently. Eggs provide a filling, simple breakfast option, and hard-boiled eggs are a quick snack or a topping for salad.


Beans, such as black beans, white beans and chickpeas, are an exceptionally nutritious food. They are naturally very low in fat, sugar and sodium, but high in healthy fiber and protein. A half-cup of black beans contains 100 calories, 0 gram of fat, 4 grams of fiber and 6 grams of protein. Canned beans do contain sodium, but draining and rinsing them can help to lower the sodium content. Cooking dry beans from scratch is more time-consuming, but doing so will ensure your beans are sodium-free. Use beans in place of higher-fat meats -- for example, make black bean tacos, or add white beans to spaghetti sauce.

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