CUT DOWN CALORIES - NOT YOUR HEALTH!

Cutting calories for losing weight may well be a magic formula. Provided, we still get those nutrients vital for our health. Read on to learn about more than 3 dozens of natural foods with high nutritional profile but limited calories.   

THE PHILOSOPHY BEHIND

It has certainly become more or less a kind of golden formula that cutting calories by the numbers is the basic prerequisite for weight control. Unlike manifold understanding, however, dropping calories is by far not necessarily a matter of dietary quantity alone. Rather, the quality of food we consume is what really counts. Especially, as we need to make sure that our body (and mind) is well supported and supplied nutritiously. In other words, reducing the amount of calories must not mean to lose the nutritious value of the food we consume. With special reference to vitamins, minerals, dietary fiber, etc.
 
To make sure which natural foods are healthy in this respect, i.e. nutrient-dense but still low in terms of calories, let us ask the 

U.S. DEPARTMENT OF AGRICULTURE

National Nutrient Database as follows. With special reference to more than 3 dozens fruits and vegetables, as follows. 

Fruits

• Apricots

 
One raw apricot (weight some 35 grams) is not only rich in vitamins B/C/E/K but still has only 16 calories.
 

• Apples

 
They are an excellent source of, inter alia, vitamin C & fiber – supporting the health of our gut.
 
With only 86 calories for small kinds of this fruit.
 
Similar
 

• Grapefruits

 
as a nutritiously rich food – expressively in terms of vitamin C - but only 10 calories per slice. 
 

• Watermelon

 
This is a very good source of vitamins A/B-6/C, with 10 balls of watermelon having just 37 calories.
 

• Strawberries

 
With a rich portfolio of vitamin C, manganese, antioxidants and fiber, one single piece of this fruit has got just 6 calories.  
 
Also
 

• Raspberries

 
are very nutritious in terms of vitamins C&K, manganese and fiber.
 
Still, one cup of this fruit (150 grams) has got just 78 calories.
 

• Papaya

 
100 grams of this fruit not only offer 70% of vitamin C as needed daily by adults, but has got just 43 calories.
 

• Cherries

 
Rich in vitamins like vitamin C, potassium and fiber, one cup of 150 grams has got only 95 calories.
 

• Lychees

 
As a rich source of vitamin C, one lychee comes with only 7 calories.

Vegetables 

• pinach

 
is rich in vitamins A/B-6/C and vital minerals (such as iron and manganese) but still has got only 6 calories per cup of 25 grams.
 
Also
 

• Kale

 
is rich in vitamins (C&K), along with calcium, iron and fiber, with only 9 calories per 25-g cup.   
 

• Watercress

 
Rich in nutrients such as vitamins A/C/E/K and calcium, one cup of 34 grams chopped watercress has less than 4 calories.
 

• Zucchini

 
While this well known vegetable is rich in terms of vitamin C, dietary fiber and potassium, one serving with 95 grams has got only 20 calories.
 

• Asparagus

 
Powerful in vitamins A/E/K and the vital mineral iron, one spear of this healthy vegetable has only 3 calories, and one cup (with 134 grams) still not more than 27 calories.
 

• Tomatoes

 
This vegetable is not only high in vitamins C&K, also potassium and folate.
 
I’s got just 25 calories for a serving of 126 grams.
 
Similar
 

• Fennel

 
Equally rich in vitamins C&K and potassium, as well as an excellent source of  dietary fiber, got only 36 calories per half of a bulb.
 

• Iceberg lettuce

 
Rich in vitamins A&K, and folate, one cup (72 grams) of shredded lettuce has got only 10 calories.
 
Also
 

• Cucumber

 
is powerful in terms of vitamin K, with only 18 calories per shredded cup of 120 grams.
 

• Celery

 
 Rich in antioxidants like vitamin C and flavonoids, one stalk of celery got less than 6 calories.
 
Mineral-rich
 

• Arugula

 
(in terms of potassium/calcium/iron) contains no more than t5 calories per cup of 20 grams.
 

• Beets

 
Just one beet of 80 grams, on the other hand, is rich in vitamin C, folate and dietary fiber, but contains only 34 calories.
 

• Alfalfa sprouts

 
Rich in B-vitamins & vitamin K, as well as minerals copper and zinc, got only 8 calories per cup of 33 grams.
 

• Peppers

 
Loaded with vitamins B-6&C, a service of 85 grams has only 25 calories.
 

• Olives

 
Green/black olives, one side are rich in vitamin E and minerals of calcium and iron, on the other, however, have only 22 calories in a serving of 15 grams.
 

• Cauliflower

 
Powerful in vitamin C, one cup (100 grams) of this vegetable comes with 5 grams of carbohydrates and 27 calories.
 

• Broccoli

 
Besides fiber, this well known vegetable contains many vitamins (A/B&B-9/C/E/K) and minerals (calcium & magnesium). Still, calories are limited to 30 per cup of 90 grams broccoli florets.
 

• Turnip

 
Rich in vitamins (B-6&C) and minerals (calcium & potassium), as well as dietary fiber, in one cup of 130 grams there are only 36 calories.
 

• Carrots

 
Loaded with vitamins (B/C/K), one small carrot with 5.5 inches comes with only 20 calories.
 
Another rooted vegetable named
 

• Rutabaga

 
is rich in vitamins (C&E) and minerals (magnesium/calcium/potassium) with only 50 calories per cup of 140 grams.  
 

• Chard

 
This nutrient-dense vegetable, loaded with vitamins (B-6/C/E/K), minerals (iron and calcium) and fiber, has only 19 calories per serving of 100 grams.
 
Also
 

• Leeks

 
Contain minerals iron and calcium, along with vitamins B&C, with 55 calories for a standard size.
 
Although
 

• Pumpkin

 
is rich in vitamins A//B-6/C/E, a cup with 116 grams has got only 30 calories.
 

• Green beans

 
Rich in vitamins B/C/K, a cup of 100 grams green beans comes up with 31 calories only.
 
Similar to
 

• Okra

 
with 33 calories per 100 grams, but rich in vitamins A&B-9 and magnesium.
 

• Onions

 
(red and white) known for vitamins B-6&C, have something between 40 and 45 calories for a serving of 100 grams.
 

• Brussels sprouts

 
A cup of 100 grams is not only rich in vitamins C&K has got only 39 calories per 100-g cup.
 

• Radishes

 
As an excellent source of vitamins B-9&C as well as potassium, they have only 18 calories per 116-gram cup sliced.
 

• Red cabbage

 
Rich in vitamins A/C/K, 70 grams in shredded form got only 22 calories.
               
Not to overlook
 

• White mushrooms

 
As a powerful source of, inter alia, vitamin D and zinc, 35 grams (1/2 cup) in sliced form, they got less than 8 calories.​

IN A NUTSHELL

Cutting calories for losing weight may well be a magic formula. Provided, we don’t refrain from nutrients vital for our health. Learn about more than 3 dozens of natural foods with high nutritional profile but limited calories.    
 

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.