Just like you need a playlist of digital music collections to quickly play your favorite tunes, you need a playlist of healthy, low-calorie superfoods to keep your body buzzing. You’ve memorized your favorite foods, but they’re probably not the healthiest to eat every day. can you rattle the checklist?
right. That’s why we can all tackle our daily meals and snack rotations with a playlist of our favorite low-calorie superfoods. For more information, don’t miss the 7 Best Fruits You Should Eat Every Day, says a nutritionist.
Eat as much of this superfood as you like. “At approximately 80 calories per serving, fresh blueberries are not only low in calories, they’re also packed with antioxidants that promote brain health,” says Eatthis.com’s medical review board members. says. Lisa Moskovitz, RDCEO of NY Nutrition Group, Core 3 Healthy Eating Plan.
“Studies show that blueberries can fight age-related memory loss,” she says. The powerful brain-activating compounds found in berries are flavonoids. Blueberries are also an excellent source of vitamin C, vitamin K, and fiber, which regulates digestion.
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“Kale started as a garnish, but is now one of the leading low-calorie superfoods,” says Moskovitz. This dark green vegetable is an excellent source of nutrients such as vitamin K, magnesium, calcium, iron, vitamin C and fiber. And you get it all for just 10 calories per serving.
A medium apple has only 95 calories, less than a 100-calorie snack pack of cookies. But apples are much better for you. Because I know what they say about apples every day… eat the skin. It has all the good stuff in it, including fiber and many healthy nutrients. All of these are powerful antioxidants. nutrition journal Research suggests that it helps prevent DNA damage that leads to cancer.
The deep red color of pomegranate seeds and their juice should indicate their high nutritional value. Pomegranates contain polyphenols, compounds that are thought to protect the body from oxidative stress and reduce the risk of inflammation, heart disease, and cancer. A high-quality 100% pomegranate juice like POM Wonderful When selected, polyphenols are released in the husk, pith and arils. Toby Amidor, MS, RDthe author of Diabetes Create Your Plate Meal Prep Cookbook.
“A UCLA in vitro study found that 100 percent pomegranate juice, on average, had more antioxidant power than red wine, Concord grape juice, or green tea,” she says. Pomegranate juice is also an excellent source of potassium, an electrolyte important for healthy muscle function.
Try Amidor’s pomegranate, lime and mint popsicle recipe.
Greek yogurt is a great source of protein and can help you get a good dose of calcium, a nutrient most people don’t get enough of. Contains grams of protein. “Combine Greek yogurt with fruit, granola, or nuts to get more fiber, which most Americans don’t consume enough,” says Amidor. Snack recipes include berry smoothies, apple pie parfaits and lemon and raspberry protein popsicles.”
“In my opinion, all non-starch vegetables are superfoods,” says a registered dietitian and member of Eatthis.com’s medical review board. Amy Shapiro, MS, RD, founder of Real Nutrition. “They fill you with fiber, vitamins, minerals, and water to help fight free radicals and prevent aging and disease.
Japanese people have a very low incidence of colorectal cancer, which has led researchers to investigate the association with eating seaweed, a popular dish in Japan. have found that red seaweed may have protective effects against cancer. You can now find fresh seaweed salad in most grocery stores.It is also available as a snack in dried sheets. is also available. “I love Gimme Snacks seaweed snacks because they’re crunchy, salty, and very low in calories, yet rich in minerals such as iodine, which are necessary for hormone management,” says Shapiro.
Like other leafy green vegetables, spinach is very low in calories but very nutritious. “Green vegetables (such as spinach) are always a ‘go-to’ because they are filling, high in water content, rich in lutein and zeaxanthin, and protect the eyes from macular degeneration.” ‘ says Shapiro.
Although seeds are small, they are considered a superfood because they contain so many good things, including healthy fats, protein, fiber, vitamins and minerals.Seeds per gram are technically calories. However, the portion size is usually small, so it can be called a “low-calorie superfood.”
Some of the best are pumpkin seeds (126 calories per ounce), which are high in magnesium and help keep blood sugar, mood and sleep in check. Sunflower seeds (51 calories per tablespoon), one of the richest sources of vitamin E. Hemp seeds (55 calories per tablespoon), a great source of vegetable protein. Both chia seeds and flax seeds (55 calories per tablespoon) are rich in fiber for digestive health and plant-based omega-3 fatty acids.
If you pick up a diet book, you’ll see that broccoli is being touted as a superfood. This is a compound that has been shown in research to prevent the accumulation of body fat. According to the American Cancer Institute, this phytochemical compound is effective in preventing and treating a variety of cancers, including prostate, breast, colon, skin, bladder and oral cavity cancer. There is increasing clinical evidence showing that
A 1/2 cup of this colorful root vegetable is packed with health benefits for just 41 calories. For starters, carotenoids, the pigments that give carrots and other vegetables their orange, red, yellow and purple colors, may have anti-inflammatory and anti-cancer effects. British Journal of Pharmacology.
Carrots also contain the powerful antioxidants lutein and zeaxanthin, which may help prevent macular degeneration, a common age-related disease that leads to vision loss. It doesn’t stop there. A half cup of raw baby carrots provides 51% of his daily requirement for vitamin A, a nutrient important for vision.
