20 delicious healthy foods that are low in fat and calories

 20 delicious healthy foods that are low in fat and calories

In order to function properly, the human body requires sufficient calories as fuel. In general, the average calorie requirement for adult men is 2,500 calories per day, while women need 2,000 calories. The total calories in the food we consume are much greater than the amount that should be, the body will store them as food reserves in the form of fat. Well, fat reserves are stored under the skin that makes a person fat if too much fat accumulates. Unfortunately, there is often a misunderstanding that makes us afraid to eat foods with fat content, even though fat is also needed. Therefore, it is important for us to choose foods with the right amount of calories and fat. If you plan to adjust your diet or are on a diet to lose weight, the following list of 20 delicious and calorie foods you can choose from without worrying about the nutrients and nutrients contained in it.

Potato 

Pile of organic fresh potatoes in a wooden box container as a healthy and tasty food option. As an alternative to rice, potatoes can be the right source of carbohydrates for you to consume with low calorie and fat content. However, you also have to pay attention to how to process it. Instead of making french fries or potato chips, it's a good idea to cook potatoes by baking or boiling them. A boiled potato contains only 46 to 70 calories, while a baked potato seasoned with a little olive oil and salt contains about 180 calories.You can also make mashed potatoes without milk or butter with 53 calories. Besides being able to increase your intake of protein, fiber, potassium (potassium), vitamin C, and vitamin B6, potato consumption will also make you full.

 Chicken breast 

Grilled chicken breast served on a wooden cutting board with vegetables as a delicious and healthy low-calorie meal. Want to eat high protein foods, but worried about the high calorie and fat content? Choose chicken breast for you to consume in the list of low-calorie (low-calorie) and low-fat (low-fat) foods that you plan. Not only contains protein, skinless chicken breast is also a good source of niacin (vitamin B3), selenium, vitamin B6, vitamin E, and vitamin B12. Uncooked skinless chicken breast contains only about 100 calories. To keep the calories low, you can cook it as a stock-based soup with mixed vegetables like carrots and broccoli. You can also make skinless grilled or fried chicken breasts in an air fryer. Total calories are about 142 to 180 calories.

Oats

 Raw oats or oats in a wooden bowl. Oats or what has another name oats are cereals or grains that are grown for grain harvesting as a source of carbohydrates. One serving of plain, plain instant oats contains about 150 calories. Not only as a filling source of calorie intake, half a cup or about 40 grams of oats also contains 5.5 grams of protein and 3.8 grams of fiber which is good for digestion. Another plus, oats also contain no cholesterol at all.

 Berries 

Various types of berries or mixed berries such as blueberries/blueberries, raspberries/rasberries, red currants, to strawberries/strawberries in a tin container on a rustic style photo mat. Various berries such as strawberries, blueberries, raspberries, and blackberries have low calories so they are good for consumption when you are on a diet to lose weight. One cup or about 100 grams of blueberries only contains 84 calories, while for strawberries only 46 calories. Not only a food or fruit low in calories and fat, berries are also rich in vitamin C, vitamin K, potassium, and antioxidants that are good for health. In addition, the high fiber contained in berries can help reduce hunger. Combine with low or nonfat yogurt for a more delicious taste.

 Egg whites 

Processed egg whites of egg muffins mixed with kale vegetables in a baking mold. Egg whites are an example of a delicious low-calorie, high-fat, nutrient-dense food. One egg white contains only 17 calories. Without the fat and cholesterol content, egg whites contain protein that is good for increasing and maintaining muscle tissue and helping to reduce body mass index. Besides being able to be consumed by boiling, you can also bake it by shaking it until it expands first into a cloud egg dish without egg yolk. Try to eat egg whites for breakfast which is more filling and will certainly help you to consume fewer calories throughout the day.

Cod 

Fish is known for its high content of Omega-3 fatty acids. Of the many choices of fish, you can eat lean fish such as cod. Cod contains less calories than salmon, tuna, sardines, mackerel and other fish. In 85 grams of cod fish, there are 15 grams of protein and less than 70 grams of calories which are very useful for reducing hunger, making it suitable for those of you who are looking for delicious low-calorie and fat food options for your diet. Not only that, cod also contains vitamin B12, niacin, and selenium. To eat it, you can process cod fish in a healthier way such as boiled, baked, boiled, or made into soup. 

Tofu

Nuts are one of the best low-calorie and low-fat delicious options. Other processed forms such as tofu from soybeans are no less healthy. Tofu contains high protein and nine kinds of essential amino acids. The content of vitamins and minerals also varies, ranging from calcium, iron, phosphorus, magnesium, zinc, and vitamin B1. A serving of raw tofu—white tofu, silken tofu, yellow tofu—contains 63 to 78 calories. If you don't want the calorie count to increase, make sure you process the tofu only by boiling or steaming it. For another alternative, you can also process it with the pan fry technique with low-fat oil or be processed into a Pepes dish. Cottage Cheese Who says cheese is always high in calories and fat? Instead of choosing cheddar or mozzarella cheese, try to choose cottage cheese as one of the delicious food options that are low in fat and calories. Cottage cheese is high in protein, cholesterol free and gluten free. Plus, it contains many healthy nutrients, such as vitamin B12, calcium, phosphorus and selenium. A 4-gram serving of cottage cheese contains only 84 calories. So, don't be surprised if cottage cheese is a suitable food for those of you who want to lose weight or maintain an ideal body weight.

 Watermelon 

Besides being able to keep you from dehydration because of its high water content, watermelon can also help you feel fuller. By eating this one fruit, you don't need to worry about high calories because a cup of watermelon which is equivalent to 154 grams contains only 46 calories. Not only being a delicious food low in fat and calories, watermelon is also good for the body because it contains vitamin A, vitamin C, fiber, protein, calcium, antioxidants, and lycopene which can lower high blood pressure. Besides being eaten fresh or processed into food, you can also make watermelon into a refreshing drink

Kale

 For some people, the name kale may still be foreign to the ear. However, if you are a fan of greens or salads, you probably already know it. Kale is one of the vegetables in the cabbage family that is not very familiar in Indonesia, but you can still find it in certain supermarkets and restaurants that serve a variety of healthy food options such as plant-based food. Kale is rich in vitamins and minerals such as vitamin C and calcium. In addition, kale can also be a delicious food option low in calories and fat because it only contains 33 calories in one cup. Like other leafy greens, kale is great for stir-fries, soup mixes, or juices. To reduce the bitter taste, mix kale leaves with lemon juice or sweet orange, pineapple or apple. The fresh sweet and sour taste will make kale juice more delicious and nutritious. Not only as a heavy meal, kale can also be processed into kale chips or chips as a low-calorie snack. 

Carrot 

If you don't really like green vegetables, carrots can certainly be an option. In every 100 grams of carrots contains only 41 calories. Eits, but make sure you process it properly such as boiled, steamed, grilled with a little olive oil, or made into soup so as not to add to the number of calories. Not only rich in vitamin A, carrots also contribute to the intake of vitamin C, B vitamins, potassium, and manganese for body health. You also don't need to worry because carrots contain no fat or cholesterol at all. 

Broccoli 

Besides being rich in nutrients and antioxidants, broccoli also contains lots of vitamin C, iron, vitamin A, calcium, magnesium, and potassium. With its nutritional and nutritional content, it is not surprising that broccoli is one of the favorite vegetable choices from a series of delicious foods that are low in calories and fat. One cup of boiled or steamed chopped broccoli contains only 54 calories. The fiber content is high so it is good for digestion. If you're bored with steamed broccoli, try turning it into a stir-fry, roasted broccoli, or cream soup. Spinach Want to eat vegetables with high fiber content? Spinach can certainly be the right choice. Besides being free of cholesterol, 

spinach 

also contains iron, potassium, protein, and vitamins. It doesn't stop there, spinach is also one of the foods that contain low calories, as well as fat. One cup of raw spinach leaves has only 7 calories, while one cup of cooked spinach has 42 calories. Besides being able to be served as soup or stir-fry, eat spinach as a salad with your choice of your favorite healthy dressing. If you are bored with the typical Western style of cooking, you can also make a delicious version of the Indonesian menu that is low in calories in the form of clear spinach soup with chunks of corn.

Tomato

 For those of you who are on a diet or are maintaining weight, tomatoes can be one of your best friends. The reason, in one fresh tomato contains only 18 to 22 calories. Not only ordinary tomatoes, cherry tomatoes also have low calories, which is about 3 calories per fruit. To consume, tomatoes can be eaten fresh, made into juice or smoothies, thick soup, or baked. In addition to maintaining calories, consuming tomatoes will increase your intake of vitamin A, vitamin B6, vitamin C, minerals, and fiber for your body's health.

 Apple 

apples get a very high score which proves that this fruit is suitable for consumption when dieting. It contains pectin, which is a soluble fiber that naturally slows down the digestive process. Apples also contain more than 85% water content in them which plays a role in increasing satiety without the need to add calories to the body. However, keep in mind, to get maximum benefits, apples must be consumed directly along with the outer skin. Fresh apples contain 95 calories. Meanwhile, one bottle of unsweetened apple juice contains 114 calories. Orange Just like apples, oranges are also rich in pectin which can slow digestion and increase satiety. The water content is also high, which is up to more than 87% water. In one orange, contained 62 to 70 calories only. Meanwhile, if you process it into juice, 

orange 

juice contains up to 117 calories. Consumption of oranges every day can help meet the needs of vitamin C and 16% of the fiber needs of the body. Apart from being eaten fresh, oranges can also be served with salads, low or nonfat yogurt, until they are processed into juice.

 Mold

 Various types of mushrooms have a low calorie and fat content. Button mushrooms, for example. This type of mushroom contains only 22 calories per 100 grams. Similar to button mushrooms, shimeji mushrooms are also low in calories, which is 21 calories for every 100 grams. For other options, you can also choose shiitake mushrooms (34 calories/100 grams) or enoki mushrooms (37 calories/100 grams). Mushrooms are rich in sodium, protein, vitamin D, B vitamins, iron, and various minerals that are good for health. Try to eat your choice of favorite mushrooms by sautéing or making satai creations after the mushrooms have been marinated overnight. Avoid processing mushrooms by frying so that the number of calories and fat does not increase.

Eggplant 

For a balanced diet, eggplant is very good consumed. Apart from being low in calories of 25 to 33 calories per 100 grams of total serving, eggplant also has a high water content so it can help you feel fuller. The content of fiber, potassium, vitamin C, vitamin B6, and phytonutrients makes eggplant benefits for health more and more, such as being able to control cholesterol levels and maintain heart health. To be healthier, eggplant should be grilled, grilled, or steamed. However, you can also occasionally process it with the pan fry technique with only a little oil. 

Popcorn 

Need a delicious snack or snack low in calories and fat? Choose popcorn that is higher in fiber than other popular snacks. This snack made from corn contains about 34 calories in each bowl cooked in the microwave. To keep the calorie and fat content low, make sure you prepare your own popcorn at home. Avoid using butter or margarine, sugar, fat, and salt in its manufacture. If you don't want your popcorn to taste bland, you can use low-fat oils and low-sodium diet salt. 

Shirataki Noodles

Lately, shirataki is on the rise as a substitute for rice. Shirataki itself is available in the form of noodles and rice. For every 100 grams of serving, rice and shirataki noodles contain only 20 calories or you could say they are food ingredients that contain almost 0 calories or no calories at all. Therefore, it is not surprising that shirataki is so loved as a delicious menu option that is low in calories and fat. Shirataki is made from konnyaku potato, the texture is chewy and very similar to jelly. It is low in carbohydrates and sodium. Shirataki is also free of cholesterol, sugar, fat, and gluten. Now, you can easily find shirataki noodles in chicken noodle creations, healthy "fried" noodles, salad mixes, and soup mixes. Those are 20 delicious low-calorie and fat food ingredients that you can choose without worrying about the nutrients and nutrients contained in them. Make sure you always take care of your body.