Fruits and vegetables are rich in vitamins and minerals and are an essential part of a healthy diet. Most provide an extra bonus since they are high in fiber, which helps your digestive system stay regular and lowers your cholesterol to keep your heart healthy. Many fruits and vegetables are low-calorie foods, making them excellent choices for a weight-control program. Consult your doctor or a dietitian to develop a dietary program that is right for you.
Citrus Fruit
Citrus fruits are excellent additions to your diet. They are very rich in vitamin C, contain calcium and iron and are generally low in calories. One small tangerine contains only 30 calories, one-half of a small grapefruit only 32 calories and a medium orange provides about 70 calories. Kiwi fruit is also a good, low-calorie choice. One kiwi fruit provides more than 100 percent of the recommended amount of vitamin C, yet only contains 46 calories. Citrus juices, however, contain lots of carbohydrate and tend to be higher-calorie foods. For example, one 8-oz. glass of orange juice provides about 110 calories.
Berries and Apples
Berries are high in healthy, soluble fiber and quite low in calories. One cup of fresh strawberries provides only about 45 calories and 1 cup of fresh blackberries provides about 60 calories. Blueberries and red raspberries are also low-calorie choices, with 1 cup containing between 45 and 80 calories. Other, less common berries such as boysenberries, gooseberries and loganberries are also excellent, low-calorie choices. Apples are also healthy, low-calorie foods, with a small apple providing about 50 calories. Consume apples with the peel intact since it contains lots of healthy fiber.
Leafy Green Vegetables
The leafy, green vegetables are healthy, low-calorie choices for your diet. Cooked kale, for example, is loaded with vitamins A and C and there are only 36 calories in 1 cup. Spinach and Swiss chard are also good choices, with about 40 calories in 1 cup of cooked vegetable. For fresh salads, choose cos or romaine lettuce, with only two calories per leaf, or watercress, which has only two calories in 1/2 cup. Arugula is also very low in calories, with only one calorie per leaf.
Cruciferous Vegetables
The cruciferous vegetables, which include broccoli, cauliflower and Brussels sprouts, are also low-calorie foods that are very healthy foods. One large spear of broccoli or three florets of cauliflower contains about 12 calories, while a serving of six Brussels sprouts provides about 45 calories. All of these low-calorie vegetables are very healthy foods, with little carbohydrate content and lots of vitamins and minerals.
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