Most Americans do not consume the recommended daily amounts of fruits and vegetables. Including these natural foods in your nutrition plan provides your body with healthful sources of vitamins, minerals, fiber and carbohydrates. Many fruits and vegetables are low in calories and fat. Increasing your intake of low-calorie fruits and vegetables may increase the levels of important nutrients in your diet and help you manage your weight.
Raw Lettuce and Spinach
Including lettuce and spinach salads in your diet is a excellent, low-calorie option for increasing your vegetable intake. A cup of green leaf, Romaine or iceberg lettuce contains 8 to 10 calories. A comparable serving of raw spinach contains 7 calories. To keep the calorie count low when eating salad, avoid high-fat dressings. Low-calorie alternatives include vinegar and olive oil, lemon juice or a low-fat yogurt-based dressing.
Celery and Cucumbers
Celery and cucumbers are low-calorie vegetables, which you can eat raw or include in a variety of recipes. A large stalk of celery adds only 10 calories to your daily total. Half of a large, peeled cucumber contains 17 calories, and a dill cucumber pickle contains approximately 12 calories.
Cabbage and Summer Squash
Cabbage, zucchini and yellow squash are low-calorie, low-fat vegetables. A cup of raw cabbage adds 17 calories to your daily total; cooked cabbage contains 33 calories per cup. A 1-cup serving of cooked zucchini or yellow squash contains 36 calories. Cabbage, zucchini and yellow squash are versatile vegetables, which you can use in a variety of main and side dishes.
Eggplant and Okra
Although eggplant and okra are not as popular as some other vegetables among Americans, these low-calorie foods are good choices if you want to increase your vegetable intake without adding large numbers of calories to your diet. A 1-cup serving of boiled okra or eggplant contains approximately 35 calories. These vegetables work particularly well in soups and stews. Eggplant slices are also a good substitute for meat in some recipes.
Grapefruit and Tangerines
Grapefruit and tangerines are high in vitamin C and low in calories. Half of a medium-sized grapefruit --- approximately 4 inches in diameter --- contains approximately 40 calories. A medium-sized tangerine contains approximately 45 calories. For a change of pace, try adding sliced tangerine sections to your lettuce or spinach salad.
Asian Pears and Kiwis
Asian pears and kiwis are flavorful, low-calorie fruit options, especially if you're growing tired of apples, oranges and bananas. Asian pears, which are not the same as European pears, contain approximately 50 calories in a medium-sized piece of fruit. A kiwi, recognized by its brown, fuzzy skin, green flesh and tiny black seeds, contains approximately 45 calories. Asian pears and kiwis are enjoyable as snacks or added to salad dishes.
Strawberries and Blackberries
If you're a berry lover, strawberries and blackberries are low-calorie options. A cup of strawberries contains 53 calories and a cup of blackberries contains 62 calories. Sprinkling a few berries onto your cereal or yogurt adds flavor and nutrient value.
References
- USDA National Nutrient Database for Standard Reference, Release 18: Energy (kcal) Content of Selected Foods per Common Measure
- USDA What's in the Foods You Eat Database: Celery, Raw
- USDA What's in the Foods You Eat Database: Tangerine, Raw
- Centers for Disease Control and Prevention: Fruit & Vegetable of the Month, Asian Pear
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