Here’s a partial list I made (not in order) of foods and drinks loaded with nutrients but low in calories. Some photos credited to Pexel.com and my University of Santo Tomas (UST) classmate, Perla Aban Saldajeno.
1. WATER It’s the most important nutrient needed for life to exist. Water has many uses for our body which is over 60% water.
2. SWEET POTATOES are high in fiber, vitamins and minerals.
3. OATS are rich source of fiber, carbohydrates, vitamins, and minerals which reduce cholesterol levels, keep heart healthy, prevent constipation, help weight loss, control diabetes, and fight off several diseases.
4. CORN is an excellent source of carbohydrate, fiber, vitamins, minerals, and antioxidant which promotes healthy vision, prevents anemia, helps weight loss, aids digestion, lowers blood sugar, cholesterol, etc.
5. HONEY is rich in antioxidants. It reaps numerous health benefits of this liquid gold. It remedies dry cough and cold, aids digestion, helps weight loss, heals wounds, fights off infection, lowers blood pressure, helps improve cholesterol level, etc.
6. GREEN TEA is the healthiest beverage loaded with antioxidants and nutrients. It improves brain function, burns fats, lowers risk of cancer, kills bacteria, improves dental health, lowers risk of infection, etc.
7. FISH is one of the healthiest foods which is loaded with nutrients, such as protein and vitamin D. It’s an excellent source of omega-3 fatty acids which are important to body and brain. Salmon, tuna and sardines are rich in omega-3 fats.
8. FRUITS are sources of essential nutrients which are vital for health and body maintenance. These are low in fat, calories and zero cholesterol.
9. VEGETABLES are nutrients-dense, low in fat and calories with zero cholesterol.
10. LEGUMES include chickpeas, lentils, peas, beans, soybeans, and peanuts. These are the sources of protein, vitamins, minerals, antioxidants, and fiber. Legumes are low in fat, free of saturated fat and cholesterol.
11. LOW-FAT YOGURT is an excellent source of protein, calcium and vitamin B. It protects bones, teeth, prevents digestive problems, and helps weight loss.
12. COTTAGE CHEESE is rich in calcium, protein, vitamins, and minerals. It strengthens bones and teeth, improves digestion, helps weight loss, maintains blood sugar levels, prevents strokes, etc.
13. SKINLESS CHICKEN BREAST has very little fat with a good amount of vitamins and minerals.
14. BROWN RICE is a highly nutritious grain. It is an excellent source of carbohydrate which provides more than twice the amount of fiber as white rice. Brown rice contains more zinc, magnesium, B6, protein, and selenium.
15. WHOLE WHEAT BREAD is high in nutrients, rich in fiber which is strongly recommended for cancer prevention. It helps curb appetite which boosts weight loss, lowers risk of heart disease, stroke, obesity, diabetes, etc.
16. LEAN MEAT has low fat content. It is an excellent source of iron, zinc and protein.
17. POPCORN It’s a superior snack for kids. It has very little fat and calories if eaten without butter added. It contains fiber and antioxidants.
18. SKIM MILK has complete carbohydrates, protein, calcium, and vitamin D needed to maintain healthy bones and teeth. It helps weight loss due to zero content of fat.
19. OLIVE OIL is the healthiest fat and has large amount of antioxidants which reduce the risk of chronic diseases such as heart disease, diabetes, inflammation, and stroke.
20. GARLIC is highly nutritious with low calories. Garlic has medicinal benefits. It reduces cholesterol, blood pressure and risk of heart disease.
21. NUTS AND SEEDS include peanuts, almonds, pistachios, walnuts, etc. which reduce the risk of heart disease, lower cholesterol levels, etc.
22. EGG is one of the healthiest foods. It has high quality protein, vitamins and minerals.
23. TURMERIC has powerful medicinal properties. It’s effective in treating and preventing cancer, heart disease, diabetes, etc.
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