1. Apples (45 cal./ 1/2 red delicious)
A great on-the-go snack, apples help to fight hunger and
are packed with nutrition. When away from home,
apples are also a great way to quickly clean your
teeth after a meal.
2. Apricots (14 cal./ 1 apricot)
Apricots are those beautiful, sweet-tasting, orange fruits
that show up in the produce aisle during the summer
months. They’re easy to snack on and offer nutritional
benefits, such as vitamins A and C, fiber, and potassium.
3. Artichokes (38 cal./ ½ cal.)
If you can’t remember the last time you dug into an
artichoke, you might want to consider adding this
wonder veggie to your healthy eating plan. Artichokes
have a high amount of powerful antioxidants as well
4. Arugula (4 cal./ 1 cup)
This great, green, leafy veggie is loaded with vital
nutrients, including vitamin A, vitamin C, fiber,
and potassium. Try it in salads, like this Panzanella
5. Asparagus (20 cal./ 1 cup)
Packed with essential vitamins and nutrients, doctors
claim that asparagus may even help prevent
certain types of cancers. Add that to a healthy
dose of age-defying antioxidants, and you’ve got
the perfect addition to a healthy diet. Check out
6. Bean sprouts (Approx. 30 cal./ ½ cup)
These fresh, crispy sprouts go nicely in salads (take a
and Asian noodle dishes.
7. Beets (37 cal./ ½ cup)
Beets get their gorgeous red color from betanin,
a powerful antioxidant. In recipes like our
Roasted Beet Salad, this root veggie takes
on an earthy sweetness.
8. Bell peppers (30 cal./ 1 medium-sized)
Whether you’re in the mood for red, yellow,
orange, or green, bell peppers offer dozens of
healthy benefits. These sweet vegetables are
full of flavor and contain potassium, fiber,
lycopene, and folic acid. For a new, healthy treat,
9. Broccoli (30 cal./ 1 cup)
Broccoli is rich in beta-carotene, Vitamin C,
and folate, to boost your immune system. Also,
like most dark-green cruciferous veggies, it can
reduce your risk for certain cancers. Try it
roasted, sautéed, or in recipes like our
10. Broth (10 cal./ 1 cup)
Clear broths, such as chicken, seafood and
vegetable broths, create healthy, satisfying
soups without the extra calories. Try our
Superfood Soup, which is loaded with
clear broth and healthy veggies.
11. Brussels sprouts (28 cal./ ½ cup)
Don’t let your childhood memories of poorly
prepared Brussels sprouts hold you back!
In addition to being low-calorie, these
“little cabbages” pack tons of
cancer-fighting phytonutrients. These
Shitakes and Smoked Paprika are an
excellent, healthy side dish.
12. Cabbage (34 cal./ 1 cup cooked cabbage)
Cabbage, especially purple cabbage,
is nothing but good news for your body,
with lots of cancer-fighting and other
good-for-you vitamins, minerals, and
eat cabbage with other zesty ingredients.
13. Cantaloupe (30 cal./ ½ cup)
Cantaloupe, one of the most popular
varieties of melon in the United States,
is considered a superfood for good
reason. It has massive amounts of
vitamins A and C, as well as beta-
carotene, which helps promote clear
skin. You can eat it raw, or try infusing
your water with it, following the
14. Carrots (35 cal./ 1 medium raw carrot)
You’ve probably heard that carrots can
improve eyesight, but that isn’t the only
health benefit that these crunchy,
orange root vegetables offer. Carrots
are rich in antioxidants, and are excellent
sources of potassium, magnesium, and
folate. Grab a handful of carrots and
some hummus for an healthy snack
between meals.
15. Cauliflower (14 cal./ ½ cup boiled)
Believe it or not, cauliflower is an excellent
source of vitamin C and folate. Mashed
cauliflower is a fiber-rich, nutritious substitute
for traditional mashed potatoes.
16. Celery (18 cal./ 1 cup)
It’s rumored that it takes more calories to
digest this crunchy vegetable than is
included in the celery itself. Celery is
perfect for detox and cleanse smoothies,
17. Coffee (0 cal.)
Black coffee has zero calories! Great news,
right? Just watch that you eat a healthy
diet and watch your caffeine intake – you
don’t want to get the jitters!
1 cup cooked greens)
Collard greens are rich in vitamin K, with
a stunning 1,045% of the recommended
daily allowance of the vitamin in one
cooked cup! Collard greens also are
an excellent source vitamin A, C, folate,
manganese, and calcium, and a good
source of other B vitamins. Try this Healthy
Collard Greens recipe.
19. Cucumbers (8 cal./ ½ cup)
Cucumbers are comprised mainly of
water and will help you feel full for
longer periods of time, and will
aid in hydration. This Cucumber
and Tomato Salad is great for
backyard barbecues.
20. Eggplant (20 cal./ 1 cup)
A favorite ingredient in vegetarian recipes,
eggplant is fiber-rich and full of vitamins
and minerals, such as vitamins C and K.
Next time you’re craving chili, try this
21. Endive (10 cal./ 1 cup)
These crunchy and bitter leaves are a great
addition to your salads, or on their own.
They pair nicely with pears and blue cheese.
22. Fennel (27 cal./ 1 cup)
This crunchy, licorice-flavored veggie is
known to help with various ailments, from
bad breath to winter coughs. It’s also
been known to help flatten tummies.
Try our Creamy Fennel Salad with
23. Garlic (4 cal./ 1 clove)
Instead of butter and high-sodium
seasoning packets, always use fresh
garlic for added flavor. Learn more
24. Grapefruit (39 cal./ ½ fruit)
Grapefruit definitely does a body
good, with its detoxifying and
antioxidant superpowers. It’s great
eaten raw, juiced, or even sliced up
in salads.
25. Green Beans (36 cal./ 1 cup raw)
Dip them in your favorite low-fat
dressing for a delicious, crunchy
afternoon snack. Try a handful
of green beans with our Dill
26. Green Tea (0 cal.)
Stop sipping your calories and
grab some green tea. It’s a
fat-fighting drink loaded with
antioxidants. And the best part?
It has zero calories! Try our Green
27. Kale (5 cal./ 1 cup)
If you’re looking for one veggie to
give your diet a super boost, look
at kale. It contains cancer-
preventing phytonutrients, B
vitamins, folate, and manganese,
which helps control blood sugar.
Start by snacking on some of our
28. Kiwi (42 cal./ 1 medium-size fruit)
Green on the inside and fuzzy
on the outside, this unusual
looking fruit is a pleasant surprise
for your taste buds. Give it a whirl
in smoothies, like this Green Tea
29. Leeks (27 cal./ ½ cup)
Swap your onions for fresh leeks!
Try this Vegetarian White Bean
Cassoulet, and you’ll find a unique
flavor with fewer calories.
30. Lemons (20 cal./ 1 fruit without peel)
Citrus fruits are full of vitamin C,
making them essential in the
fight against colds and the flu.
Their cleansing properties can
also help you flush unwanted fat
and toxins from your body. Try
31. Lettuce (10 cal./ 1 cup Romaine)
Sounds pretty obvious, right?
Use lettuce as a wrap instead of
a tortilla, and always go for the
dark green leaves for more nutrients.
32. Mangoes (45 cal./ 1/2 cup mango chunks)
Frozen mango cubes are a great
way to cool off in the hot summer
months. Check out what else
33. Mushrooms (15 cal./ 1 cup raw)
We could all stand to incorporate
more mushrooms into our diet,
since they contain B vitamins,
vitamin D, folate, potassium,
antioxidants and fiber. Mushrooms
also contain selenium, which,
among other things, can help
fight breakouts. Check out
34. Okra (33 cal./ 1 cup)
Many of us tend to forget
about okra in our search for
healthy foods, but there
are plenty of reasons to keep
it in mind. Okra contains
vitamins A, B6, and C, and
it also has Thiamin, zinc,
folic acid, and zinc. New to
okra? Take a look at this
Bean Burgoo Stew recipe.
35. Onions (32 cal./ ½ cup)
In addition to adding flavor to
almost any recipe, onions
contain allyl sulfides, which
can help protect against
endometrial cancer. Our
Baked Onion Rings are just
111 calories per serving.
36. Papayas (23 cal./ ½ cup)
Shred fresh papaya and add
it to your salad for a little
it to your salad for a little
sweetness without the calories.
37. Peaches (38 cal./ 1 medium fruit)
As long as you’re choosing fresh
peaches, as opposed to peaches
that have been canned in sugary
syrup, you can feel no guilt about
indulging in this deliciously sweet
fruit. Peaches are full of potassium,
fiber and beta-carotene, so they’re
great for your body and your taste
buds.
38. Pineapple (41 cal./ ½ cup)
This sweet tropical fruit is a great
zero-calorie snack. Toss it on the
grill for a caramelized side
Chicken recipe.
39. Plums (30 cal./ 1 fruit)
With their juicy, sweet pulp,
plums make another
great go-to snack to keep
in your fruit bowl. In addition
to their vitamins and minerals,
the fiber, sorbitol, and isatin in
plums promote good digestion.
40. Pumpkin (30 cal./ 1 cup)
Don’t just think of pumpkins in
autumn – it’s a squash that
can be enjoyed year-round!
Pumpkin is loaded with beta-
carotene, and it’s also a great
source of vitamins A, C and E.
If you’re sick of sweet treats
like pumpkin bread, try a more
savory dish like our Crispy Kale
41. Radishes (1 cal./ 1 radish)
Yes, you read that right – only
one measly calorie per radish!
Slice them up and add them to
your salad, or eat them on their
own.
42. Spinach (7 cal./ 1 cup raw)
This leafy, green is a fabulous
source of pretty much every
important vitamin and nutrient
your body needs. Doctors
believe that a diet heavy
in dark, leafy vegetables
can help prevent everything
from cancer to heart disease
to osteoporosis. Spinach really
shines in our Spinach and Quinoa
43. Strawberries (49 cal./ 1 cup)
1 cup of strawberries has nearly
100% of your daily recommended
vitamin C. You’ve got to try this
44. Summer Squash (36 cal./ 1 cup boiled, no salt)
Summer squash has half the amount
of calories as winter squash. This
means you get to eat twice
as much! Summer squash is
a key ingredient in this
45. Tangerines (37 cal./ 1 small)
Keep a few tangerines on
your desk for a healthy,
easy snack. Tangerines are
also in thisSkinny Fruit and
46. Tomatoes (22 cal./ 1 medium fruit)
Tomatoes contain lycopene
– a known cancer-fighting
nutrient – as well as vitamin C,
potassium and fiber. Studies
have shown that tomatoes
can also help protect your
skin from harmful UV rays
as well as lower your cholesterol.
Instead of buying canned diced
tomatoes for recipes, try this
47. Turnips (34 cal./ 1 cup)
Turnips, which are high in vitamin C
and fiber, can be eaten raw or
roasted like any other vegetable,
but one of our favorite
preparations is to puree them.
Turnips are packed with flavor,
and you won’t need a huge
portion size to stay full. For exotic
flavors, try this Moroccan Root
48. Watercress (4 cal./ 1 cup)
Watercress, a crunchy, leafy
vegetable similar to spinach,
contains sulforaphane and
other compounds known to
lower disease risk. You can try
watercress in salads, soups,
on sandwiches or wilted, like
recipe.
49. Watermelon (46 cal./ 1 cup)
Watermelon is another great fruit
that quenches thirst and is
guilt-free. Try watermelon
in a new way with this
Gazpacho recipe.
50. Zucchini (20 cal./ 1 cup)
This super squash is easy to fill
up on, and it also incorporated
beautifully into cooking and
baking. Our Oven Baked
Zucchini Chips have just 99
calories per serving and are a
great substitute for potato chips
and French fries.
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