Cutting down on fat, sugar and calories is key to weight loss and overall good health, but it does not mean you have to feel deprived or restrict yourself to lettuce. A range of healthful foods, from different food groups, fit the criteria of being low-fat, sugar-free and low-calorie, and you can use them as staples and the basis for a wide variety of meals and snacks. As with any diet, be sure you include a range of wholesome foods for optimum nutrition and consult your doctor if you have any questions or concerns.
Skim Milk
With just 85 calories per cup and less than 1 percent fat, skim milk is a highly nutritious, low-sugar, low-calorie addition to your diet. It's also high in protein, with 8 g per cup, as well as being a good source of calcium and vitamins A and D, states "The Encyclopedia of Good Health and Nutrition." Skim milk is easy to add to your diet, too. Use it in tea or coffee, on cereal, in smoothies, shakes, soups and sauces.
Spinach
Leafy green vegetables are collectively low in calories, fat, and sugar, and spinach is a particularly nutritious and versatile example. It has just 23 calories and less than 1 g of sugar per 100 g, the U.S. Department of Agriculture states. It is also high in iron and folate, which are essential for health. Eating spinach is a good way to control blood sugar, notes "The Reverse Diabetes Diet" -- try it raw in salads, or add frozen spinach to stew or casseroles.
Pacific Whiting
Pacific whiting, also called hake, is a member of the cod family, with soft, flaky flesh. The New York Seafood Council says that it's very low in fat and a good source of omega-3. With less than 1 g of sugar per 100 g, and nearly 25 g of protein, it's an ideal addition to a low-sugar diet. It is usually sold frozen because the soft texture means it needs to be processed quickly. The Pacific whiting is suitable for frying, broiling or soups. The National Marine Fisheries Service notes that it's an abundant species and not in danger of overfishing, at the time of publication.
Baked Potato
High in water, fiber and complex carbohydrates, a baked potato is a satisfying foundation for a low-calorie, low-fat, low-sugar meal. The USDA Food & Nutrition Information Center reports that a medium baked potato contains just 130 calories and 1 g of sugar. Serve it with a mixed vegetable salad, low-fat cottage cheese or low-fat chilli, rather than butter or cheese.
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