To set the tone for better health, focus your diet around a few super foods that are high in nutrition and low in calories. Consuming more fiber, vitamins and minerals decreases your risk for many chronic diseases and supports efficient metabolism. Limiting solid fats, sugars, sodium and cholesterol helps to suppress your weight and optimize your cardiovascular health. The FDA defines high nutrient content as 20 percent daily value, or DV, and above, per suggested food serving. All of the following foods have low saturated fat content of 5 percent DV or less.
Cooked Spinach
Spinach satisfies all of the criteria for a healthy food, with fresh and frozen varieties containing less sodium than canned. In just 41 calories, 1 cup of cooked spinach delivers high content of vitamin A, folate and other B vitamins, vitamins C and K, iron, calcium, magnesium and potassium. Cooking spinach leaves makes their nutrients more dense, with significant fiber, vitamin E and protein. Its low saturated fat and strong monounsaturated fat ratio helps to balance your blood cholesterol levels.
Raspberries and Pears
All fruits have fiber, but raspberries and pears deliver the most per serving. Frozen raspberries gain nutrient density in processing, to the tune of over 40 percent DV of fiber in 1 cup, while the content of fresh berries is about 30 percent DV. Asian pears have a similar edge over domestic pear varieties, according to the USDA. Raspberries have nearly three times the vitamin C of pears. Strawberries and blackberries offer comparable amounts of vitamin C, as well as 20 percent DV or more of fiber. Fewer than 100 calories per pear or per cup of berries fulfills the low-calorie criterion for healthy foods.
Nonfat Yogurt
Yogurt helps you achieve your DVs of protein, vitamins and minerals fast, with absolutely no saturated fat to slow digestion or encourage weight gain. Plain fat-free yogurt provides some of the highest calcium content among all foods, with as much as 45 percent DV in 1 cup. Promote bone, teeth, muscle and heart health with frequent servings of nonfat yogurt; 1 cup delivers 20 percent DV or more of protein and vitamins B-2 and B-12 in a moderate 127 calories. Lesser amounts of additional B vitamins, potassium, magnesium and zinc add to yogurt's nutritional value.
Sockeye Salmon
Replacing the high saturated fat content of meats with more beneficial unsaturated fats, such as those in fish, may improve your cardiovascular profile. The omega-3 fatty acids in salmon may reduce your risk for heart disease and some cancers, so the American Heart Association advises swapping meats and poultry for fish, such as salmon, two times or more each week. A 3-oz. serving of sockeye salmon provides complete protein similar to meat, but fewer calories. Over 100 percent DV of vitamin D and 20 percent DV of magnesium and some B vitamins enhance the benefits of this high-protein food.
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