Good fat-free foods are unprocessed, have plenty of fiber and have vitamins and minerals. Bad fat-free foods can simply be full of sugar. Fat-free dairy products are excellent sources of calcium and protein. While fat-free foods generally have fewer calories per serving, fat -- particularly unsaturated fat -- is essential for the cells and tissues of your body to function properly. Select nutrient-rich, fat-free foods to enhance your health and reduce your risk of disease.
Apples
A medium apple has 81 calories and 4 g of fiber. Apples have plenty of plant compounds, including quercetin and fiber, which have been associated with reduced risk of losing your memory as you age, certain cancers, respiratory illnesses and heart disease, according to the Pennsylvania Apples website. Eat the peel of the apple, as it has most of the fiber.
Sweet Cherries
One cup of fresh cherries has 84 calories and 3 g of fiber. Cherries have a low glycemic index, or GI, of 22. Compare this to a medium orange with a GI of 44 or 1 cup of fresh pineapple with a GI of 66. The GI of a food is a measure of how sharply the food raises your blood sugar. Foods, including fruits, with a lower GI are better for you if you are a diabetic or are trying to lose weight, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in "ACSM's Health & Fitness Journal." The plant compounds in sweet cherries, including vitamin C, fiber, carotenoids and anthocyanins, have the potential to reduce your risk of cancer, cardiovascular disease and Alzheimer's disease. Cherries may also reduce your inflammatory response, possibly lowering your risk of arthritis and obesity.
Skim Milk
Skim milk has 90 calories, 9 g of protein and 300 mg of calcium in a 1-cup serving. Calcium is essential for strong bones and teeth. This mineral is also needed for your nervous system to communicate properly and for your muscles to contract efficiently. Adults need between 1000 and 1200 mg of calcium per day.
Black Beans
Black beans are packed with fiber and protein and are quite versatile in soups, salads, side dishes or mixed with fat-free brown rice. Black beans have a low GI of 30, making them a better source of carbohydrates for diabetics than a baked potato or white rice. A ½-cup serving has 110 calories, 7 g of protein and 7 g of fiber.
References
- CDC: Fruit and Vegetable Benefits
- Pennsylvania Apples: Facts
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- National Cherry Growers and Industries Foundation: Health Benefits of Cherries
- OSU Linus Pauling Institute: Calcium
Member Comments