According to MayoClinic.com, foods with a high water and fiber content typically deliver fewer calories, making them a healthy diet food option. You can eat a greater volume of these foods while consuming fewer calories because the fiber and water take up space, making you feel full, without adding extra calories. Choose vegetables, fruits, whole grans and beans for low-calorie, fiber-filled food options.
Fruits and Vegetables
When you bite into a celery stalk or an apple, you sometimes get a spray of juice on your lips, reminding you about the food's high water content. And, according to the American Heart Association, fiber comes from plant sources. So, when you consume fruits and vegetables, you can feel confident that you're receiving fiber as part of your meal. The MayoClinic.com provides a list of high-fiber foods. Raspberries top the list of fruits with eight grams of fiber per cup, and according to CalorieKing, one cup of raspberries only has 64 calories, making it a healthy diet food.
Cooked artichokes top the MayoClinic.com vegetable list, with one medium artichoke containing over 10 grams of fiber. CalorieKing says that a cooked medium artichoke contains only 60 calories.
Whole Grains
Whole grains like oats, barley, wheat and brown rice provide significant amounts of fiber with a low calorie content. A cup of whole wheat spaghetti has over six grams of fiber and fewer than 200 calories. Similarly, a three-quarter cup serving of bran flakes has more than five grams of fiber and only 96 calories. To maximize the benefit, pair your whole grains with other healthy choices. Top your cereal with skim milk and fresh fruit, and serve your spaghetti with tomato sauce and a side salad.
Beans
According to the MayoClinic.com list of high-fiber foods, beans and legumes provide some of the highest levels of fiber per serving. In addition to fiber, beans deliver significant protein, making them a good option for keeping you full and satiated longer. Choose a cup of cooked split peas, and you'll receive over 16 grams of fiber with only 230 calories. Similarly, a cup of cooked black beans provides 15 grams of fiber and 15 grams of protein for only 230 calories. Top black beans with salsa and chopped onions for a tasty, low-calorie and healthy meal.
References
- American Heart Association: Whole Grains and Fiber
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- MayoClinic.com: High-Fiber Foods
- CalorieKing: Fresh Fruits: Raspberries, Raw*
- CalorieKing: Fresh or Dried Vegetables: Artichokes (Globe or French), Boiled, Drained, No Salt Added, Edible Portion*
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