In BuzzLushes, we are big fans of a healthy lifestyle. And if there’s something crucial for maintaining a healthy life, it’s eating well. Staying fit and achieving an ideal weight is accomplished through exercising and eating healthily. However, the question of whether eating healthily is easy or difficult always arises. The truth is that it’s much simpler than it seems. Yes, it’s easy to go to the supermarket and buy pre-cooked or microwaveable meals, but we want you to care for yourself, to buy foods that will benefit your health, and to feel good when you look in the mirror. To do this, you first need to know which foods are high in proteins, which ones have healthy fats, or which ones are rich in carbohydrates.
Having basic knowledge of nutrition is essential to learn how to eat healthily, and we’re here to unfold an encyclopedia of tips on maintaining a healthy diet. In this regard, one note from the World Health Organization about a healthy diet is that caloric intake should be balanced with caloric expenditure. How is this achieved? To avoid unhealthy weight gain, fats should not exceed 30% of the total caloric intake.
The benefits of consuming low-calorie foods
If you incorporate natural and healthy foods into your diet, low in fats but rich in nutrients, you’ll have a lot of progress made. Excess calories affect both health and clothing, and in the end, the healthiest option is to eat natural foods, readily available in our markets for you to take home. Another myth is that these healthy foods aren’t tasty. We can talk a lot about this because, in the end, it’s like everything else. If you put effort into preparing these foods with healthy and delicious recipes, we assure you that you’ll end up licking your fingers.
Our best allies are vegetables more than cereals, as you can probably imagine by now. These foods are rich in nutrients, minerals, and vitamins, and most of the time, they provide your body with less than 50 calories per 100 grams consumed. But it’s not just vegetables. In the world of food, there is a lot of variety, ranging from dairy to fruits and meats. You won’t complain about variety, we assure you.
You won’t go hungry either, which is another one of those absurd myths. Of course, fatty foods may be more filling, but they also lead to heavier digestion and, in the end, are harmful to your health. Healthy foods can satisfy you just like any other, and you can also eat in a varied and balanced way. One of the great advantages of all these foods is that they can be prepared in many ways. You can consume them raw, for example, fruits in a salad, but also baked, steamed, roasted… Many times, they are much more versatile than meats or other products that ultimately aren’t as healthy.
Artichokes, strawberries, mussels… And other low-calorie foods
Next, we have chosen 60 healthy foods that are low in calories and will make it easier for you to achieve a caloric deficit. We have arranged them alphabetically to make your search easier. As you will see, there is a bit of everything, but mostly vegetables, greens, and fruits.
All of them are healthy, and many of them don’t reach 50 calories per 100 grams. All you have to do is use them to your liking, as complements to your favorite dishes or as a main course. The key is to combine them in such a way that your meals are enjoyable and healthy, and in the end, the results show. Before moving on to the list, remember that we’re talking about how to count calories so that you can measure what you eat yourself.
Positive Nutrition: Healthy and Low in Calories
The prerequisite for a healthy and comforting meal is an organism that knows what it needs, that is, one with intact regulation of hunger, satiety, and appetite. Nutritionist Jasmin Peschke encourages people to develop and maintain a positive relationship with food. In medicine, the paradigm shift from pathogenesis to salutogenesis is no longer new: the focus is shifting from what can make us sick to what is beneficial for our health. Jasmin Peschke, director of the Nutrition Department at the Agriculture Section of the Goetheanum, proposes applying this change in perspective to the question of healthy nutrition. “We have the habit of focusing on ‘unhealthy eating’ (too much, too greasy, too salty). However, instead of following prohibitions and restrictions and promoting a deficit orientation, it is also important to look at positive experiences.”
The ecotrophologist refers to concepts such as positive health by Machteld Huber, the culinary and food culture of France, where, among other things, a structured schedule and a social atmosphere for meals are emphasized. The goal is to develop one’s nutritional expertise. “Stress, overly concentrated sugar, or additives like flavor enhancers and artificial aromas distort the signals of taste, but it is also possible to practice perceiving positive bodily signals,” recommends Jasmin Peschke. Awareness questions can be formulated at each meal.
Before the meal: ‘What do I have on my plate?’; during the meal: ‘What flavors can be distinguished?’; and afterward: ‘Does what I ate make me feel good?’. This way, clarity can be easily developed to perceive the effect of food on one’s own body. The starting point of this approach is to cultivate an active relationship with food and its preparation. “This includes: shopping, cutting vegetables, and preparing delicious meals,” explains Jasmin Peschke. “The process can be creative and fun. This is how a respectful attitude toward food can also develop.”
Chard
100 grams of chard only have 17 calories. You can consume them in broths or salads, ensuring a good supply of potassium and vitamin C. Chard is perfect for any time and can be prepared with many different recipes.
Avocado
It is the highest-calorie food on our list: 160 per 100 grams. But it is rich in healthy fats, magnesium, potassium, and vitamin B6. It is also known for strengthening the immune system and reducing bad cholesterol. Try it for breakfast, in a salad, or with rice and chicken. The World Health Organization highlights avocados as one of the best ways to consume healthy fats.
Did you know that avocado is one of the foods that can promote erection?
Basil
100 grams of fresh basil contain only 23 calories. They also contain vitamins A, B-9, and K. Ideal for making a good and nutritious salad.
Apricot
100 grams of this nutritious fruit provide your body with 48 calories. Its high level of vitamin A is perfect as an antioxidant, in addition to providing iron, potassium, and fiber. Try them roasted with a little goat cheese.
Not in vain, apricot is one of the top 10 fruits for athletes.
Artichoke
A food with a very high diuretic power that also helps cleanse your body. Every 100 grams of artichokes only provide 45 calories and can be consumed grilled, baked, or sautéed… A real bomb against abdominal fat to show off that six-pack.
Nori seaweed
A food widely used in Eastern culture, especially in Japanese cuisine. It contains only 35 calories per 100 grams and is notable for being very rich in calcium.
Anchovies
As not everything can be vegetables, you’ll be glad to know that 50 grams of anchovies only have 48 calories. It is a food rich in omega-3 fatty acids, perfect for a balanced diet, and is also a source of high biological value proteins similar to eggs or meat. Treat yourself to this sea treasure.
Celery
15 calories per 100 grams of celery. In other words, your body will burn more calories while ingesting this vegetable. They are ideal to be consumed in soups, salads, or raw.
By the way, celery is one of the foods you should include in your sex diet to perform better.
Blueberries
100 grams of blueberries only have 46 calories. These small dark blue or red berries have a high content of antioxidants that help fight aging by neutralizing free radicals, as well as having a high anti-inflammatory power.
Cod
This fish allows for a variety of recipes and only contains 74 calories per 100 grams. A source of proteins, almost no fat, and provides potassium and sodium.
The American Nutrition Foundation highlights this fish for its content of high biological value proteins.
Eggplant
Few foods are better digested than eggplants, which can also be consumed in many ways. Grilled, they are a delicacy, and they are extremely healthy, as 100 grams provide only 25 calories and no fats.
Watercress
One of the foods that contribute the fewest calories to your body when consumed, as they provide only 12 calories per 100 grams. The most classic way to consume them is in a salad.
Watercress is ideal for safely and healthily losing abdominal fat.
Sweet Potato
Essential in the diet to gain volume and muscle, it only contains 86 calories per 100 grams. Its low glycemic index, carbohydrates, and proteins are ideal in a bodybuilder’s diet.
Broccoli
One of the favorite foods for athletes, as they have no fats or cholesterol and only provide 34 calories per 100 grams. You can consume it in a salad, with couscous and vinaigrette, or sautéed with chicken.
If you want more information, we tell you why you should eat broccoli almost daily.
Zucchini
Another of your great allies for eating healthy. A medium-sized zucchini with skin has less than 30 calories. You can consume it grilled, in a salad, with fresh cheese, with a drizzle of oil, and some spice… you just have to try because it is a very versatile food. After all, it is one of the best vegetables for your muscles.
Pumpkin
A delicious food that only has 26 calories per 100 grams. It is delicious in soup, hot or cold, and you can even make a somewhat different gazpacho. Grilled, it is also delicious. Excellent for combating headaches.
Onion
Onion is the queen of versatility in our kitchen, as you can consume it in many preparations or even raw. And you’ll be pleased to know that it only has 32 calories per 100 grams. Moreover, a study confirms that onions reduce the risk of colon cancer by 79%.
Several studies also confirm onions as one of the healthiest foods you can consume.
Spring Onion
Just as versatile as onions but with a milder flavor. It has only 34 calories per 100 grams. Low in carbohydrates, it offers many alternatives.
Cherries
A fruit so delicious it becomes addictive. For every 10 cherries, your body receives only 24 calories. They are ideal to consume in salads, smoothies, and of course, on their own. However, the stems are not edible.
Mushroom
In general, mushrooms tend to provide very few calories to our bodies. In the case of mushrooms, for every 100 grams, you get only 22 calories. Grilled, with a sauté of rice and spinach… they are delicious.
Cauliflower
25 calories per 100 grams. And on top of that, well-cooked, it’s delicious. Try it boiled, steamed, stewed, in a salad, or roasted. It works for everything and can serve as a post-gym dinner.
Endive
17 calories per 100 grams. A healthy food ideal as an appetizer or in a salad, providing carbohydrates and proteins. Moreover, it is rich in fiber, potassium, and iron.
Escarole
Escarole is a healthy food with 17 calories per 100 grams. Additionally, it is an excellent source of proteins and iron. Ideal to be consumed in salads. Escarole is one of the best vegetables for your muscles.
Asparagus
The kings of diuretic foods, providing 20 calories per 100 grams. As a curiosity, you should know that your body burns more calories while consuming them than they provide. Grilled, they are delicious. Try them in your barbecues.
Spinach
100 grams of spinach provide 26 calories, in addition to containing a bunch of minerals, especially iron, and a lot of fiber. To consume them, cook them, eat them raw, in salads, or sautéed. Popeye wasn’t wrong, as they are essential for preserving and nourishing your muscles due to their high plant protein content.
Raspberries
100 grams of this delicious fruit only have 52 calories. They are a powerful source of vitamin C, and you can consume them as a healthy snack raw or in the form of raspberry lemonade. After all, they are part of the healthiest fruits you should eat.
Strawberries
A fruit with diuretic power that provides your body with 34 calories per 100 grams. As if that weren’t enough, in those 100 grams, you’ll only receive 0.3 grams of fat. They are delicious and always appealing, right? Moreover, they are one of the best fruits for weight loss with countless benefits.
Green Beans
100 grams of green beans provide 31 calories. It is a very versatile food in the kitchen that strengthens the immune system and is very rich in fiber. Try them steamed, boiled with potatoes, sautéed with onion and ham, baked, or in salad.
Kale
Although unknown, it is one of the most nutritious green leafy vegetables and only contains 49 calories per 100 grams. Highly recommended if you suffer from insomnia and to take care of the brain.
Kiwi
One piece of this delicious fruit provides, more or less, about 40 calories. It is diuretic, has a lot of fiber, and can be consumed in salads or even in cold cream. It is one of the fruits that is a great remedy for constipation.
A study from the Department of Nutrition and Food Science at the Complutense University of Madrid highlights Kiwi for being exceptionally rich in vitamin C.
Lettuce
A classic among classics in all healthy diets. For every 100 grams, your body receives only 15 calories, and it can be consumed as a side or in salads. Here we tell you about its benefits…
Red Cabbage
This purple-colored cabbage is an incredible source of vitamin C and only contains 31 calories per 100 grams. It is also highly recommended for diabetics.
Tangerine
100 grams of this delicious fruit only have 43 calories. They are rich in vitamin C and vitamin A. Additionally, they provide minerals such as potassium, calcium, and phosphorus, and they offer fiber.
Mango
This tropical fruit helps control cholesterol and stands out for its high fiber content. It has 60 calories per 100 grams and is used to combine in all kinds of recipes.
Apple
One of the queens of fruits that only has 48 calories per piece, in addition to being diuretic and containing a good amount of antioxidants. To consume it, you can bake it, in a salad, with a touch of cinnamon… you just have to try it. Moreover, apples stimulate the creation of neurons.
Mussels
86 calories per 100 grams. A food rich in proteins, vitamin A, and low in fats that is delicious steamed with a touch of lemon. It is a very healthy appetizer worth trying.
Peach
A normal-sized peach has about 39 calories, and 100 grams of this delicious fruit only provide your body with 50 calories. Like all the fruits on this list, it is ideal to complement a rich salad or in ice cream with fresh cheese. Ideal for the 1200-calorie diet to lose weight healthily.
Melon
A fruit whose composition is pure water, 100 grams of melon provide your body with 36 calories, and for a summer diet, it is one of the most delicious fruits. Try making a cream, eat it even as ice cream, or as part of a salad. Moreover, you will be getting a lot of Vitamin C.
Orange
A fruit that is very much ours and, in addition to being a magnificent source of vitamin C, provides only 60 calories in the case of a medium-sized piece. And since we are talking about healthy food, it’s better to have the whole piece than just its juice. Try using it in a salad with a touch of Tajín powder. However, be careful with the juice and its possible high sugar content.
Loquats
For every 100 grams of loquats, your body only receives 40 calories. Moreover, it is diuretic, helps purify the liver, and is rich in potassium and organic acids. If it was missing something, it’s good for the health of your skin.
Turkey breast
80 calories per 100 grams of turkey breast. A food that provides your body with a lot of proteins, which you can consume with a little fresh cheese. Very tasty. One of the best meats you can eat.
Pickles
A tasty snack that only contains 16 calories per 100 grams. Moreover, they provide a lot of fiber and a good handful of antioxidants to your body. But beware, in moderation, because those 100 grams also provide a quarter of the salt you need per day. Additionally, it is an ideal snack for diabetics.
Cucumber
Another great ally of athletes and people who enjoy eating healthy, as every 100 grams only have 16 calories, with 97 percent water and a lot of vitamins A and C. In a salad, raw, with a touch of spices, or grilled. You can use it as a side dish in this grilled salmon recipe.
Pear
This delicious fruit, whose composition is 92 percent water, has 57 calories in a small-sized piece. Ideal for post-training recovery.
Bell Pepper
They are delicious, and you will surely be surprised to know that every 100 grams only provide 19 calories in the case of green ones and 26 in the case of red ones. But they also have 9 mg of calcium, 150 of potassium, 153 mg of vitamin C, and 90 of vitamin A. Moreover, they are very tasty both roasted and grilled. And if you want something more substantial but healthy, you can fill them with fish.
Pineapple
The queen of diuretic fruits that is also very low in calories, as 100 grams of pineapple only have 50 calories. Furthermore, it has a high satiating power and is full of antioxidants. Have you tried it roasted? No? Well, you’re missing out. Did you also know that pineapple is the best remedy for muscle soreness?
A study showed that children who ate more pineapple had a lower risk of infections from viruses and bacteria.
Grapefruit
Grapefruit is a very healthy food that cannot be missing from your healthy diet, as for every 100 grams of this fruit, you will only get 40 calories. Try it grilled with a touch of cinnamon or in a smoothie.
Leek
It is a very complete food, as it contains almost all groups of vitamins, highlighting especially vitamin C. It only has 61 calories per 100 grams.
It is also used in a lot of healthy recipes.
Fresh Cheese
Without overdoing it, fresh cheese can give a unique flavor to your meals. A small container provides you with about 60 calories, and what’s better, a good shot of proteins and nutrients like phosphorus or calcium. Moreover, according to science, cheese is very beneficial for the diet.
Radish
18 calories for every 100 grams of this food that is also very rich in vitamin C. It is perfect to be consumed in salads or in cream.
Beetroot
A healthy source of fiber and proteins that only has 43 calories for every 100 grams. It is very versatile, as in addition to cream and salad, you can consume it in juice (try it with lemon and ginger, for example).
Cabbage
Cabbage only has 24 calories for every 100 grams. It is a versatile food that can be consumed in many ways: cooked, stewed, raw, in a salad. You can consume it as part of the keto diet.
Arugula
Every 100 grams of arugula only have 25 calories. Very low in carbohydrates and ideal in salads.
Watermelon
One of our favorite fruits. It is pure water, and every 100 grams contains only 30 calories. No fat or cholesterol and full of vitamins like A, C, E, and D. To consume it, in the classic way, or as part of a rich and varied salad. In case you didn’t know, watermelon is considered a natural Viagra in addition to other benefits.
Tofu
Tofu is an excellent source of energy despite containing only 76 calories for every 100 grams. It is rich in calcium and can be a vegan alternative to ingest proteins and take care of muscles.
Tomato
Every time you eat a medium-sized tomato, you only ingest 40 calories. It is one of the foods richest in antioxidants, and you can eat it in a thousand ways: in a salad, with a touch of oil and salt, grilled, in juice, as soup… one of nature’s great wonders.
Grapes
Rich in fiber and carbohydrates, they contain 67 calories for every 100 grams. A pleasant fruit that improves mood and provides a huge energy boost.
Non-fat Yogurt
A non-fat natural yogurt has just over 50 calories. But if you fancy having it whole, with nothing else, it’s only 70 calories per unit. You can use it as a complement in salads, for example.
Carrot
A wonderful source of vitamins, minerals, fiber, and carotenoids. 100 grams of carrots provide only 37 calories. And on top of that, they are so versatile that you can use them in soups, smoothies, salads, grilled… and of course, raw. They are ideal if you practice intermittent fasting.
