A diet rich in fruits and vegetables is healthy for many reasons. Fruits and vegetables are generally high in vitamins and minerals and rich in fiber, and many are also excellent additions to a low-calorie, low-carbohydrate diet. The Centers for Disease Control website states that people who consume lots of fresh fruits and vegetables have a reduced risk of many diseases, including heart disease, stroke and certain types of cancers. It advises adults to eat three to five servings of vegetables and two to three servings of fruit every day.
Cantaloupe and Berries
Among fruits, cantaloupe and several types of berries are rich in vitamins, exceptionally low in calories and also low in carbohydrate content. One full cup of cantaloupe contains only about 50 calories and about 12g of carbohydrate. Fresh blackberries, raspberries and strawberries are also low-calorie foods, with between 40 and 60 calories in a cup. These berries are also low-carbohydrate choices, with between 12 and 16g of carbohydrate in a 1 cup serving.
Tomatoes
Although tomatoes are fruits by the botanical definition, people usually consider them to be vegetables. Tomatoes are rich in many vitamins, low in calories and low in carbohydrate. One medium tomato contains only 35 calories and 7g of carbohydrate. Tomatoes are also rich in lycopene, an antioxidant that may lower the risk for certain cancers, according to the American Cancer Society.
Asparagus, Broccoli and Cauliflower
Most fresh vegetables are high in vitamins A and C and in minerals such as calcium, iron and potassium. Many are also low in both calories and carbohydrate. Three examples are asparagus, broccoli and cauliflower. Five asparagus spears contain only 25 calories and 4g of carbohydrate. Broccoli and cauliflower are equally good choices for a low-calorie, low-carb diet. Three broccoli spears provide only 25 calories and 5g of carbohydrate, and 1/4 of a head of cauliflower contains only 35 calories and 7g of carbohydrate.
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