The juice and zest of lemons and limes are
widely used to flavor water, salad dressings, marinades and alcoholic drinks.
Citrus does more than just
add flavor. Research shows that lemon juice has compounds that can act as
antioxidants to fight and prevent diseases in your body .
One fluid ounce (30 grams) of lemon or lime
juice has only 8 calories .
Mushrooms are a type of fungus with a
sponge-like texture. Vegetarians and vegans sometimes use them as a substitute
for meat.
Mushrooms contain several important
nutrients and have only 15 calories per cup (70 grams) .
Onions are a very popular vegetable.
Varieties of onions include red, white and yellow, as well as spring onions or
scallions.
Even though the taste differs depending on
the type, all onions have very few calories — one medium onion (110 grams) has
approximately 44.
Research shows that bells peppers are
particularly high in antioxidants and may protect the body from the damaging
effects of oxidation .
There are only 46 calories in one cup (149
grams) of chopped, red bell peppers .
Papaya is an orange fruit
with black seeds that resembles a melon and is typically grown in tropical
regions.
It’s very high in vitamin A and a good
source of potassium. One cup (140 grams) of papaya has only 55 calories.
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Rutabaga is a root vegetable also known as
swede.
It tastes similar to turnips and is a
popular substitute for potatoes in recipes to decrease the number of carbs.
One cup (140 grams) of rutabaga has 50
calories and only 11 grams of carbohydrates .
Strawberries are an extremely popular
fruit. They’re very versatile and appear in breakfast dishes, baked goods and
salads.
Studies show that eating berries may help protect
you from chronic diseases, such as cancer and heart disease .
There are less than 50 calories in one cup
(152 grams) of strawberries .
Spinach is another leafy green that is
loaded with vitamins and minerals and very low in calories.
It’s high in vitamin K, vitamin A and
folate and has more protein than some other leafy vegetables.
A one-cup (30 grams) serving of spinach has
only 7 calories .
Sugar snap peas are a delicious variety of
peas. Their pods are entirely edible and have a sweet flavor.
They’re typically eaten raw on their own or
with a dip, yet can also be added to vegetable dishes and salads.
Snap peas are highly nutritious and contain
almost 100% of the DV for vitamin C for only 41 calories in one cup (98 grams)
.
Some beverages are very low in calories, especially when you don’t add anything to them.
Plain water contains no calories. Most herbal teas and carbonated waters have zero to very few calories, while black coffee has only 2 calories per cup (237 grams).
Choosing these drinks over beverages with added sugar, cream or juice can help you reduce your calorie intake.
Common herbs that are eaten fresh or dried include parsley, basil, mint, oregano and cilantro. Some well-known spices are cinnamon, paprika, cumin and curry.
Most herbs and spices have fewer than five calories per teaspoon .
Tomatoes are one of the most popular
vegetables in the world. They can be served raw, cooked or pureed in a tomato
sauce.
They’re also highly nutritious and contain
a beneficial compound called lycopene. Research has shown that lycopene may
protect against cancer, inflammation and heart disease .
One cup (149 grams) of cherry tomatoes has
27 calories.
Turnips are white root vegetables with
slightly bitter flesh. They’re often added to soups and stews.
Turnips have several beneficial nutrients
and only 37 calories per cup (130 grams) .
Watercress is a leafy vegetable that grows
in running water. It’s typically used in salads and tea sandwiches.
Even though watercress is not as popular as
other greens, it’s just as nutritious.
One cup (34 grams) of this vegetable
provides 106% of the DV for vitamin K, 24% of the DV for vitamin C and 22% of
the DV for vitamin A — and all for a meager 4 calories .
Zucchini is a green type of summer squash. It has a delicate taste that makes it a versatile addition to recipes.
In recent years, spiralizing zucchini into “zoodles” as a substitute for higher carb noodles has become very popular.
Zucchini is also quite low in calories, with only 18 per cup (124 grams) .
As its name suggests, watermelon is a very hydrating
fruit. It tastes delicious on its own or paired with fresh mint and feta.
Watermelon contains some of almost every
nutrient and a high amount of vitamin C. There are 46 calories in one cup (152
grams) of diced watermelon.
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