One fruit packs 60% of the DV for vitamin C and only 35 calories. One cup of chard has only 7 calories and contains 374% of the DV for vitamin K. It’s extremely high in vitamin K, a eckels nutrient that helps with proper blood clotting. It’s a member of the cruciferous family of vegetables and may help fight cancer. 1 cup of these has about 46 calories and they are popularly used for preventing urinary tract infections. It contains compounds that protect against inflammation, which has been linked to many chronic illnesses, supports digestion, and is low in sodium which helps control your blood sugar.

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A 100-g serving of red or white onions contains between 40 and 45 calories, depending on the variety. Broccoli is an excellent source of fiber and contains many vitamins and minerals, including vitamins A, C, E, K, and B vitamins. Packed with vitamins C, K, and B vitamins, one small carrot (5.5 inches) is just 20 calories. Chard is highly nutrient-dense, including antioxidants, fiber, calcium, and iron, as well as vitamins C, E, B6, and K. A 100-g cup of brussels sprouts contains just 39 calories.

Healthy Foods To Keep In Your Fridge

These numbers are not weight-loss numbers but can guide you in a weight-loss plan. Your daily calorie number for healthy weight maintenance is based on your age, gender and activity level. Losing weight is easier if you use a plan that includes tracking your calories eaten and calories burned through exercise. Although it doesn’t contain as many calories as cheddar cheese, it is an excellent option to increase calories without adding too much sugar and healthy fats. The fats (omega-3) found in salmon have anti-inflammatory properties, which help reduce inflammation in your body—making it recover and function better. “Broth-based soups are typically low in calories and rich in nutrition,” says Kalet.

List Of Foods With No Carbs

Cucumbers can be added to salads, eaten as snack alone or with nut butter and hummus for a more filling snack option. Half a cup has about 40 cals and is full of antioxidants which may boost your immune system and help protect you from illnesses such as cancer, heart disease, and dementia. When you are trying to lose weight it is important to pay attention to the number of calories you are consuming.

What Are The Best Calorie Counting Apps?

Even though most pretzels are fat-free, many of them can contain more than 200 calories per serving and have little to offer by way of additional nutrition. If you do have a yen for some pretzels, dish out a single serving. As delicious as it may be, Nutella is, unfortunately, the caloric equivalent of eating a candy bar sandwich. Two tablespoons of the chocolate hazelnut spread, which is enough to modestly coat a slice of toast, contains 200 calories and 21 grams of sugar. Shockingly, a Snickers bar, which contains 250 calories and 27 grams of sugar, isn’t that different. You know enough to stay away from the obviously sugary cereals like Froot Loops and Honey Smacks, but there are plenty of healthy-sounding cereals that pack a very similar caloric punch.


It is bursting with fiber to help keep your digestive system working properly and to keep your appetite under control, and it contains vital vitamins K, C and A. Like many of the foods on this list, there are also reasons to eat tomatoes that extend well beyond their benefits for weight loss. In addition to helping you lose weight if eaten in moderation, apple and oranges contain amazingly powerful nutrients that improve your quality of life. Alternatively, choose fat free yogurt that has no added sugar, and mix it with some dried fruit, nuts and cereal to create a tasty breakfast. Fat free yogurt is also an excellent addition to healthy smoothies .

1500, And 1200 Calorie Sample Meal Plans

Crackers may seem like they would be good snack choices. But if you look on the ingredient labels, they’re usually just white flour with partially hydrogenated fat — neither of which does much for the nutritional value of your diet. A 2-ounce serving of Ritz Bits, for example, totals 302 calories and 17 grams of fat, while the same size serving of cheese crackers comes to around 285 calories and 14 grams of fat. Since we’re talking about empty calories, it’s important to note that gram for gram, fat has more than two times the calories of carbs or protein.