Cutting calories is but one of the elements of the weight-loss process. You must also improve the quality of food you consume and increase your activity level. Once these elements are in place and you expend more calories than you take in, you will lose weight. In partnership with an exercise routine, eating non-fat, low-calorie foods will contribute to a healthy diet and weight loss. Most fruits and vegetables are naturally low in calories and contain no fat.
Bananas and Pineapples
A medium banana is a fat-free food that contains 110 calories and is rich in potassium, a nutrient that can help lower blood pressure. Bananas have about 3 grams of fiber, which is beneficial to digestive health. Pineapple is another fat-free food that’s low in calories. Two pineapple slices have 50 calories, about 1 gram of fiber and are rich in vitamin C, which helps boost the body’s immune system. Mix the fruits together in a tropical fruit salad and you’ll still keep your calories low while eliminating the fat.
Carrots and Celery
Carrots are naturally fat-free and, at around 30 calories per carrot, are good ways to cut your caloric intake while improving your diet. A medium carrot not only is fat-free and low in calories, but is also rich in vitamin A, a nutrient that promotes eye health, and fiber. Carrots can be prepared in a variety of ways, including boiling and steaming, or can be eaten raw. Two celery stalks, also fat-free, contain 15 calories, 2 grams of fiber and are a good source of vitamin C.
Pretzels
If you’re not in the mood for fruit or vegetables but still want to eat something that’s fat-free and low in calories, head for the chip aisle at your local grocery store, but don’t grab the first bag you see. Seek out a bag of pretzels, which are fat-free and low in calories. A 1-ounce serving of pretzels has 110 calories and contains several nutrients, including riboflavin, thiamin and niacin. The crunchy snack is also a good source of protein. Though low in calories, pretzels do contain a large amount of sodium, which can increase blood pressure if eaten in large amounts.
Considerations
While most fruits and vegetables are naturally fat-free, some are not, including peaches and avocados. A peach’s fat content is minimal -- half a gram per peach -- but a medium-sized avocado has 4.5 grams of fat. The fat contained in an avocado is not saturated fat, which means its fat is of the healthy kind. Potatoes are naturally fat-free, but are commonly prepared in ways that add a lot of fat, such as deep frying. When eating a potato, bake it and don’t add the high-fat toppings, such as butter, cheese and sour cream.
References
- Frito Lay: Rold Gold Fat-Free Tiny Twists Pretzels
- Fruits and Veggies More Matters: Avocado -- Nutrition. Selection. Storage
- Fruits and Veggies More Matters: Potato -- Nutrition. Selection. Storage
- Fruits and Veggies More Matters: Peach -- Nutrition. Selection. Storage
- Fruits and Veggies More Matters: Celery -- Nutrition. Selection. Storage
- Fruits and Veggies More Matters: Carrots -- Nutrition. Selection. Storage
- Fruits and Veggies More Matters: Pineapple -- Nutrition. Selection. Storage
- Fruits and Veggies More Matters: Banana -- Nutrition. Selection. Storage
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