I’m the one who buys healthy food only, and I’ve really made a commitment lately to buy only The Healthiest foods that also help to lose weight.
After numerous hours of research, here’s my list of Top 50 Healthiest Foods for Losing Weight to put in your cart, organized in a neat little grocery shopping list for you! There’s also a printable version of all these incredibly yummy, healthy foods that aid in weight loss available on the last page, so please, read on and print it out to take with you next time you go to the store! Happy grocery shopping and quick weight loss!
After numerous hours of research, here’s my list of Top 50 Healthiest Foods for Losing Weight to put in your cart, organized in a neat little grocery shopping list for you! There’s also a printable version of all these incredibly yummy, healthy foods that aid in weight loss available on the last page, so please, read on and print it out to take with you next time you go to the store! Happy grocery shopping and quick weight loss!
1. Reduced Fat Milk (2%)
Calories per serving: 122
Reduced fat milk is one of the healthiest dairy items. It’s low in fat, and it’s an excellent source of protein, calcium, phosphorus, and vitamin B. If you want something with fewer sugars and saturated fats, you might want to try a lower percentage, like skim milk.
Reduced fat milk is one of the healthiest dairy items. It’s low in fat, and it’s an excellent source of protein, calcium, phosphorus, and vitamin B. If you want something with fewer sugars and saturated fats, you might want to try a lower percentage, like skim milk.
2. Reduced Fat Cheese
Calories per serving: 228
Reduced fat cheese is a great option, too. Different low fat cheeses have different statistics. For cheeses like Colby and cheddar, you get tons of phosphorus, selenium, calcium, and protein. It’s ideal for when you need a dairy fix.
Reduced fat cheese is a great option, too. Different low fat cheeses have different statistics. For cheeses like Colby and cheddar, you get tons of phosphorus, selenium, calcium, and protein. It’s ideal for when you need a dairy fix.
3. Egg Replacement Products
Calories per serving: 211
A lot of people love egg replacements, especially since they’re largely just like eggs. Naturally, they’re extremely low in cholesterol. They’re relatively low in fat, full of protein, and packed with iron. In addition to potassium, zinc, and phosphorus, they have plenty of selenium and vitamin A.
A lot of people love egg replacements, especially since they’re largely just like eggs. Naturally, they’re extremely low in cholesterol. They’re relatively low in fat, full of protein, and packed with iron. In addition to potassium, zinc, and phosphorus, they have plenty of selenium and vitamin A.
4. Yogurt
Calories per serving: 137
Yogurt makes a delicious, healthy snack. Plain yogurt made with skim milk has almost no fat, lots of protein, and calcium to spare. One serving has almost half of the calcium you need each day. It has lots of B12 and potassium too. If you like your yogurt sweet, think about adding some vanilla and mixing in some fresh fruit!
Yogurt makes a delicious, healthy snack. Plain yogurt made with skim milk has almost no fat, lots of protein, and calcium to spare. One serving has almost half of the calcium you need each day. It has lots of B12 and potassium too. If you like your yogurt sweet, think about adding some vanilla and mixing in some fresh fruit!
5. Bananas
Calories per serving: 200
Low in fat and cholesterol, bananas are yummy, healthy fruits. They’re full of vitamin C, fiber, and B6. Mash them up in cereal (or yogurt!) or eat them by themselves. A banana is a terrific to-go snack.
Low in fat and cholesterol, bananas are yummy, healthy fruits. They’re full of vitamin C, fiber, and B6. Mash them up in cereal (or yogurt!) or eat them by themselves. A banana is a terrific to-go snack.
6. Oranges
Calories per serving: 85
Orange are among the healthiest foods you can eat. As you can see, oranges are very low in calories. They have no fat and in one serving, you get 160% of the vitamin C you need each day. Oranges are full of potassium as well. And they say an apple a day keeps the doctor away!
Orange are among the healthiest foods you can eat. As you can see, oranges are very low in calories. They have no fat and in one serving, you get 160% of the vitamin C you need each day. Oranges are full of potassium as well. And they say an apple a day keeps the doctor away!
7. Apples
Calories per serving: 95
Speaking of apples, however, they do make extremely healthy snacks. With no fat and low sodium and cholesterol, you can’t go wrong. Apples offer lots of vitamin C and fiber as well. Add them to oatmeal or cut a few of them up into easy-to-eat slices.
Speaking of apples, however, they do make extremely healthy snacks. With no fat and low sodium and cholesterol, you can’t go wrong. Apples offer lots of vitamin C and fiber as well. Add them to oatmeal or cut a few of them up into easy-to-eat slices.
8. Strawberries
Calories per serving: 49
You have to love strawberries. They’re extremely low in calories and saturated fats. A cup of halved strawberries is equal to 149% of the vitamin C you need every day. They’re rich in potassium and fiber, plus they’re delicious.
You have to love strawberries. They’re extremely low in calories and saturated fats. A cup of halved strawberries is equal to 149% of the vitamin C you need every day. They’re rich in potassium and fiber, plus they’re delicious.
9. Apricots
Calories per serving: 74
Apricots have even less calories. They’re remarkably low in sugar as well. If you have high cholesterol, make raw apricots your snack of choice. Get plenty of vitamins A and C, not to mention fiber.
Apricots have even less calories. They’re remarkably low in sugar as well. If you have high cholesterol, make raw apricots your snack of choice. Get plenty of vitamins A and C, not to mention fiber.
10. Bing Cherries
Calories per serving: 90
I love cherries – they’re so sweet and juicy! If you need to count your calories or watch your sodium intake, they make a great snack. They’ve got plenty of fiber and vitamin C, too.
I love cherries – they’re so sweet and juicy! If you need to count your calories or watch your sodium intake, they make a great snack. They’ve got plenty of fiber and vitamin C, too.
11. Blueberries
Calories per serving: 84
Blueberries have been getting a lot of attention as one of the healthiest foods out there. They have so many benefits. They’re low in calories, fat, sodium, and cholesterol. They’re a great source for potassium and vitamin C, too. Blueberries are a super-food that can help boost your metabolism, so they’re perfect for losing weight.
Blueberries have been getting a lot of attention as one of the healthiest foods out there. They have so many benefits. They’re low in calories, fat, sodium, and cholesterol. They’re a great source for potassium and vitamin C, too. Blueberries are a super-food that can help boost your metabolism, so they’re perfect for losing weight.
12. Cantaloupe
Calories per serving: 60
If you’re trying to eat healthy and lose weight, cantaloupe is a great choice. It’s extremely low fat, it doesn’t have a lot of sodium, and it’s great if you want to lower your cholesterol. I come from people who like to put salt on cantaloupe and watermelon – avoid that! Cantaloupes have tons of vitamins, including A, B6, C, and K.
If you’re trying to eat healthy and lose weight, cantaloupe is a great choice. It’s extremely low fat, it doesn’t have a lot of sodium, and it’s great if you want to lower your cholesterol. I come from people who like to put salt on cantaloupe and watermelon – avoid that! Cantaloupes have tons of vitamins, including A, B6, C, and K.
13. Guava
Calories per serving: 112
Guava is has more fat and calories, but here’s the kicker: one serving gets you 628% of your daily vitamin C intake. It doesn’t have a lot of saturated fat or sodium, but it’s full of fiber, copper, and potassium too. At the very least, a tasty guava is a must any time you have a cold.
Guava is has more fat and calories, but here’s the kicker: one serving gets you 628% of your daily vitamin C intake. It doesn’t have a lot of saturated fat or sodium, but it’s full of fiber, copper, and potassium too. At the very least, a tasty guava is a must any time you have a cold.
14. Watermelon
Calories per serving: 46
Watermelon is another excellent choice of melon. It’s low in calories, saturated fats, and sodium. It also helps keep you hydrated and provides you with lots of vitamins A and C.
Watermelon is another excellent choice of melon. It’s low in calories, saturated fats, and sodium. It also helps keep you hydrated and provides you with lots of vitamins A and C.
15. Broccoli
Calories per serving: 31
There’s almost nothing bad you can say about broccoli. It’s delicious raw or cooked. It looks neat. It’s got 135% of your daily value of vitamin C, lots of vitamins A, E, B6, and K, and plenty of fiber, too.
There’s almost nothing bad you can say about broccoli. It’s delicious raw or cooked. It looks neat. It’s got 135% of your daily value of vitamin C, lots of vitamins A, E, B6, and K, and plenty of fiber, too.
16. Carrots
Calories per serving: 5
It’s no wonder carrots are one of the healthiest foods you can eat. They’re incredibly low in calories and fat, they can lower your cholesterol, and they’re delicious! I’ll munch on carrots whether they’re raw or cooked, any day. Carrots have vitamin A, B6, C, and K, plus iron and fiber.
It’s no wonder carrots are one of the healthiest foods you can eat. They’re incredibly low in calories and fat, they can lower your cholesterol, and they’re delicious! I’ll munch on carrots whether they’re raw or cooked, any day. Carrots have vitamin A, B6, C, and K, plus iron and fiber.
17. Legumes
Calories per serving: 269
If you want to keep your cholesterol low, eat lots of legumes. They’re low in sodium and saturated fats but high in copper, protein, and fiber. They’re still incredibly healthy cooked as well, and have even fewer calories.
If you want to keep your cholesterol low, eat lots of legumes. They’re low in sodium and saturated fats but high in copper, protein, and fiber. They’re still incredibly healthy cooked as well, and have even fewer calories.
18. Spinach
Calories per serving: 7
You read that right – one cup of uncooked spinach only has 7 calories. It is low in fat, sugar, and cholesterol as well, but high in vitamins A, B6, C, E, and K, calcium, copper, and iron. However, it is fairly high in sodium.
You read that right – one cup of uncooked spinach only has 7 calories. It is low in fat, sugar, and cholesterol as well, but high in vitamins A, B6, C, E, and K, calcium, copper, and iron. However, it is fairly high in sodium.
19. Pumpkin
Calories per serving: 49
Cooked pumpkin is extremely good for you. It doesn’t have a lot of cholesterol, sodium, or saturated fats, it’s fairly low in sugar, and it’s full of vitamins. It’s even got niacin! Plus, it’s so good.
Cooked pumpkin is extremely good for you. It doesn’t have a lot of cholesterol, sodium, or saturated fats, it’s fairly low in sugar, and it’s full of vitamins. It’s even got niacin! Plus, it’s so good.
20. Sweet Potatoes
Calories per serving: 180
There’s a reason sweet potato fries are giving French fries a run for their money. They’re so full of vitamin A that you can almost get healthier just by looking at them. The fact that one cup, just 200 grams, of sweet potatoes provides 769% of the vitamin A you need every day easily makes them one of the healthiest foods available. Saturated fat and cholesterol are almost non-existent, they don’t have a lot of sodium, and they’re full of vitamin C and fiber, too.
There’s a reason sweet potato fries are giving French fries a run for their money. They’re so full of vitamin A that you can almost get healthier just by looking at them. The fact that one cup, just 200 grams, of sweet potatoes provides 769% of the vitamin A you need every day easily makes them one of the healthiest foods available. Saturated fat and cholesterol are almost non-existent, they don’t have a lot of sodium, and they’re full of vitamin C and fiber, too.
21. Tomatoes
Calories per serving: 27
Raw, canned, or cooked, tomatoes are very good for you. Don’t worry about sodium, cholesterol, or saturated fat. Tomatoes are full of vitamins, they’re a good source of fiber, and they’re versatile. There are tons of healthy recipes for a variety of tomato-based delicacies.
Raw, canned, or cooked, tomatoes are very good for you. Don’t worry about sodium, cholesterol, or saturated fat. Tomatoes are full of vitamins, they’re a good source of fiber, and they’re versatile. There are tons of healthy recipes for a variety of tomato-based delicacies.
22. Black Beans
Calories per serving: 227
I love black beans, and they’re so healthy that you should, too! Again, there’s hardly any fat or cholesterol, there’s no sugar, and the sodium is low as well. Black beans have lots of protein, though, along with plenty of iron.
I love black beans, and they’re so healthy that you should, too! Again, there’s hardly any fat or cholesterol, there’s no sugar, and the sodium is low as well. Black beans have lots of protein, though, along with plenty of iron.
23. Onions
Calories per serving: 64
This may be the first time onions make you cry out of happiness. Raw onions are free from fat and cholesterol; they have a low amount of sodium, and very little sugar. They do have lots of vitamins – B6, C, and K – fiber, and folate, so keep adding them to salads and sandwiches!
This may be the first time onions make you cry out of happiness. Raw onions are free from fat and cholesterol; they have a low amount of sodium, and very little sugar. They do have lots of vitamins – B6, C, and K – fiber, and folate, so keep adding them to salads and sandwiches!
24. Avocados
Calories per serving: 240
Yes, a cup of avocado has a fair number of calories and fat as well. In this case, though, it’s good fat. That’s why people are using avocado to had moistness and flavor to sandwiches. The creamy vegetable has lots of fiber and protein, as well as potassium. It makes an excellent alternative to mayonnaise and fresh, healthy guacamole makes a fantastic snack.
Yes, a cup of avocado has a fair number of calories and fat as well. In this case, though, it’s good fat. That’s why people are using avocado to had moistness and flavor to sandwiches. The creamy vegetable has lots of fiber and protein, as well as potassium. It makes an excellent alternative to mayonnaise and fresh, healthy guacamole makes a fantastic snack.
25. Collard Greens
Calories per serving: 46
You may not be a big fan of greens but given that collard greens are rich in Vitamin K, Vitamin C, Vitamin A, Omega-3 fatty acids, have the ability to lower cholesterol and have a ridiculously low calorie count, it wouldn’t hurt to include these in your diet. You can steam these with some seasoning and serve with dressing, stir fry along with other vegetables or even add meat if you like. Versatile and delicious!
You may not be a big fan of greens but given that collard greens are rich in Vitamin K, Vitamin C, Vitamin A, Omega-3 fatty acids, have the ability to lower cholesterol and have a ridiculously low calorie count, it wouldn’t hurt to include these in your diet. You can steam these with some seasoning and serve with dressing, stir fry along with other vegetables or even add meat if you like. Versatile and delicious!
26. Kale
Calories per serving: 34
You asked for it and you got it! Kale really is one of the healthiest foods out there, and it’s fast becoming one of the most popular vegetables as well. It’s being touted as “the new beef” by many health food gurus, and as far as leafy greens go, it’s just aces. In addition to being a fat fighter, it’s incredibly versatile – you can eat it raw, boil it down like collard greens, or even make juice out of it. It has lots of fiber, calcium, and vitamin A, along with a wealth of other essential nutrients, minerals, and vegetables.
You asked for it and you got it! Kale really is one of the healthiest foods out there, and it’s fast becoming one of the most popular vegetables as well. It’s being touted as “the new beef” by many health food gurus, and as far as leafy greens go, it’s just aces. In addition to being a fat fighter, it’s incredibly versatile – you can eat it raw, boil it down like collard greens, or even make juice out of it. It has lots of fiber, calcium, and vitamin A, along with a wealth of other essential nutrients, minerals, and vegetables.
27. Celery
Calories per serving: 19
As you can see, it’s not technically true that celery is a negative calorie food, but it’s definitely close. One cup of raw, chopped celery only contains 19 calories, 0.2 grams of fat, and no cholesterol. It’s got lots of fiber, vitamins A and C, and plenty of calcium to boot. And it is true that through chewing raw celery and then digesting it, you do burn calories when you eat it! Naturally, this only applies to raw celery, but if you ask me, that’s when it’s best! Eat raw sticks for a snack, include it in your veggie-based salad, or add it to tuna or chicken salad for a marvelous taste.
As you can see, it’s not technically true that celery is a negative calorie food, but it’s definitely close. One cup of raw, chopped celery only contains 19 calories, 0.2 grams of fat, and no cholesterol. It’s got lots of fiber, vitamins A and C, and plenty of calcium to boot. And it is true that through chewing raw celery and then digesting it, you do burn calories when you eat it! Naturally, this only applies to raw celery, but if you ask me, that’s when it’s best! Eat raw sticks for a snack, include it in your veggie-based salad, or add it to tuna or chicken salad for a marvelous taste.
28. Cabbage
Calories per serving: 17-22
Whether you eat cabbage raw (22 calories per serving) or cooked (17 calories per serving), there’s no denying that it’s good for you. Sure, you might get a little gassy, but that’s a small price to pay! Honestly, raw or boiled, cabbage has a distinctive, earthy flavor. It’s hearty and filling, with hardly any fat, lots of fiber, and get this – one cup of cabbage gives you 54 percent of the vitamin C you need each day!
Whether you eat cabbage raw (22 calories per serving) or cooked (17 calories per serving), there’s no denying that it’s good for you. Sure, you might get a little gassy, but that’s a small price to pay! Honestly, raw or boiled, cabbage has a distinctive, earthy flavor. It’s hearty and filling, with hardly any fat, lots of fiber, and get this – one cup of cabbage gives you 54 percent of the vitamin C you need each day!
29. Kelp
Calories per serving: 4
Many of our readers have enthusiastically recommended sea vegetables, and they’re right! Kelp is a type of seaweed, but if you enjoy sushi or dishes with soba noodles, I bet you’ve tried it before – and loved it! In addition to being extremely low in calories, kelp has lots of iodine, carotene, and chromium. It can stimulate your thyroid, help you lose weight, and cleanse your body. There are lots of really amazing recipes that use kelp as well, from side dishes to main courses and even green shakes, so give it a try!
Many of our readers have enthusiastically recommended sea vegetables, and they’re right! Kelp is a type of seaweed, but if you enjoy sushi or dishes with soba noodles, I bet you’ve tried it before – and loved it! In addition to being extremely low in calories, kelp has lots of iodine, carotene, and chromium. It can stimulate your thyroid, help you lose weight, and cleanse your body. There are lots of really amazing recipes that use kelp as well, from side dishes to main courses and even green shakes, so give it a try!
30. Nori
Calories per serving: 8
Nori is another amazing sea vegetables, one that’s certainly familiar to you if you love sushi. One sheet contains only 8 calories, no fat grams, few carbohydrates, and no cholesterol. With admirable amounts of fiber, vitamin A, vitamin C, iron, and calcium, it means a tasty and healthy treat. You can make homemade sushi, using healthy lean proteins and other alternatives, and do yourself a good turn!
Nori is another amazing sea vegetables, one that’s certainly familiar to you if you love sushi. One sheet contains only 8 calories, no fat grams, few carbohydrates, and no cholesterol. With admirable amounts of fiber, vitamin A, vitamin C, iron, and calcium, it means a tasty and healthy treat. You can make homemade sushi, using healthy lean proteins and other alternatives, and do yourself a good turn!
31. Whole Wheat Breads
Calories per serving: 69
I can’t imagine breakfast without a side of whole wheat toast. If you haven’t switched over from white bread to whole wheat, here are a few reasons why you should. Whole wheat bread is a lot less processed than white bread which means it has a higher fiber content. Also, whole wheat is a complex carbohydrate that fuels the body and takes longer to break down, so it keeps you feeling full longer as opposed to the simple carbs in white bread and that means no mid morning snack! However to make sure that you are picking up the right thing at the grocery store, check to confirm that “whole wheat” is the primary ingredient.
I can’t imagine breakfast without a side of whole wheat toast. If you haven’t switched over from white bread to whole wheat, here are a few reasons why you should. Whole wheat bread is a lot less processed than white bread which means it has a higher fiber content. Also, whole wheat is a complex carbohydrate that fuels the body and takes longer to break down, so it keeps you feeling full longer as opposed to the simple carbs in white bread and that means no mid morning snack! However to make sure that you are picking up the right thing at the grocery store, check to confirm that “whole wheat” is the primary ingredient.
32. Whole Wheat Burger Buns
Calories per serving: 110-160
My dad loves making his own burgers during barbecue season and to make it a healthier affair, we’ve been opting for whole wheat burger buns instead of regular buns. The reasons are pretty much the same as those for picking whole wheat bread, higher fiber content and lower chances of developing heart disease and type 2 diabetes. So put these on your grocery shopping list or if you’re feeling adventurous, you can even make your own buns.
My dad loves making his own burgers during barbecue season and to make it a healthier affair, we’ve been opting for whole wheat burger buns instead of regular buns. The reasons are pretty much the same as those for picking whole wheat bread, higher fiber content and lower chances of developing heart disease and type 2 diabetes. So put these on your grocery shopping list or if you’re feeling adventurous, you can even make your own buns.
33. Brown Rice
Calories per serving: 218
Did you know that the process that converts brown rice to white actually destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids? Pretty shocking huh? So why not stick to less processed and less polished brown rice which tastes just as good and is so much more nutritious. Just remember to read the labels carefully to make sure that it is actual brown rice and not dyed white rice. I learnt that the hard way.
Did you know that the process that converts brown rice to white actually destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids? Pretty shocking huh? So why not stick to less processed and less polished brown rice which tastes just as good and is so much more nutritious. Just remember to read the labels carefully to make sure that it is actual brown rice and not dyed white rice. I learnt that the hard way.
34. Whole Grain Breakfast Cereals
Calories per serving: 110
Cereal is a fast go-to breakfast option for many of us but every time I go to the grocery store, I’m literally confused by the hundreds of choices when it comes to cereals. How does one make the right choice? Well, opt for whole grain breakfast cereals. They are the healthiest, most nutritious option and will lower risk of death from heart disease and give you much needed fiber in your diet. If you’re used to sweeter options, just add some dry fruits to your bowl of cereal. Cheerios whole grain cereal is a good place to start.
Cereal is a fast go-to breakfast option for many of us but every time I go to the grocery store, I’m literally confused by the hundreds of choices when it comes to cereals. How does one make the right choice? Well, opt for whole grain breakfast cereals. They are the healthiest, most nutritious option and will lower risk of death from heart disease and give you much needed fiber in your diet. If you’re used to sweeter options, just add some dry fruits to your bowl of cereal. Cheerios whole grain cereal is a good place to start.
35. Steel Cut Oats
Calories per serving: 150
I first heard of steel cut oats on the Oprah Show and was very intrigued to say the least. Also known as Irish oats, steel cut oats are the least processed kind of oats where the toasted groats are simply chopped into small chunks. It is a great source of soluble fiber, helps reduce cholesterol and helps keep blood sugar levels steady and last but not least, it makes one heck of a breakfast! Just remember that cooking time is about 1/2 hour longer so wake up accordingly.
I first heard of steel cut oats on the Oprah Show and was very intrigued to say the least. Also known as Irish oats, steel cut oats are the least processed kind of oats where the toasted groats are simply chopped into small chunks. It is a great source of soluble fiber, helps reduce cholesterol and helps keep blood sugar levels steady and last but not least, it makes one heck of a breakfast! Just remember that cooking time is about 1/2 hour longer so wake up accordingly.
36. Barley
Calories per serving: 193
Most of us know barley from beef barley soup but that’s not the only way to consume this nutritional wonder. You can add it to practically any kind of soup, drink it by making lemon barley water, use it in risotto instead of rice or eat a little cooked barley with a splash of milk and some honey for breakfast. It makes a nice change from the usual oatmeal as has twice as much fiber and that means twice as much energy! Barley is also an excellent source of fiber, selenium, phosphorus, copper and manganese and can help with type 2 diabetes.
Most of us know barley from beef barley soup but that’s not the only way to consume this nutritional wonder. You can add it to practically any kind of soup, drink it by making lemon barley water, use it in risotto instead of rice or eat a little cooked barley with a splash of milk and some honey for breakfast. It makes a nice change from the usual oatmeal as has twice as much fiber and that means twice as much energy! Barley is also an excellent source of fiber, selenium, phosphorus, copper and manganese and can help with type 2 diabetes.
37. Quinoa
Calories per serving: 222
To be honest, this one is as much of a mystery to me as it is to most of you but after reading so much about its benefits I’m certainly curious. Quinoa is rich in proteins, fiber, iron, calcium (which makes it great for vegans or for those with lactose intolerance) and is a low-cholesterol source of complex carbohydrates, all of which make this mysterious seed a must try health food. It is really easy to cook and makes a great alternative to rice or pasta. It also makes a fantastic porridge for breakfast along with some with some ground cardamon, yoghurt, honey and blueberries. Word is that it has a yummy nutty flavor. Count me in!
Meat:
To be honest, this one is as much of a mystery to me as it is to most of you but after reading so much about its benefits I’m certainly curious. Quinoa is rich in proteins, fiber, iron, calcium (which makes it great for vegans or for those with lactose intolerance) and is a low-cholesterol source of complex carbohydrates, all of which make this mysterious seed a must try health food. It is really easy to cook and makes a great alternative to rice or pasta. It also makes a fantastic porridge for breakfast along with some with some ground cardamon, yoghurt, honey and blueberries. Word is that it has a yummy nutty flavor. Count me in!
Meat:
38. Lean Ground Beef
Calories per serving: 312
Considering I’m a hardcore carnivore, I cannot imagine tacos, meatballs, burgers and the likes without beef! And while beef is a great source of protein, zinc, iron, selenium and Vitamin B12, it is also extremely fatty. So, if you are looking for a healthier option, buy lean ground beef instead. It has all the nutritional benefits of regular beef minus the fat and cholesterol. Some may argue that it doesn’t taste quite as good but personally, I can’t tell the difference at all.
Considering I’m a hardcore carnivore, I cannot imagine tacos, meatballs, burgers and the likes without beef! And while beef is a great source of protein, zinc, iron, selenium and Vitamin B12, it is also extremely fatty. So, if you are looking for a healthier option, buy lean ground beef instead. It has all the nutritional benefits of regular beef minus the fat and cholesterol. Some may argue that it doesn’t taste quite as good but personally, I can’t tell the difference at all.
39. Skinless Chicken Breast
Calories per serving: 100
If you’re like me and have never been a big fan of chicken skin anyway, I have good news. You’ve been making the healthier choice! Unlike beef, chicken has most of its fat in the skin. Peel it off and you’re left with low fat yet delicious and nutritious chicken meat. I usually like mine grilled with a side of stir-fried veggies but of course when it comes to chicken, anything goes.
If you’re like me and have never been a big fan of chicken skin anyway, I have good news. You’ve been making the healthier choice! Unlike beef, chicken has most of its fat in the skin. Peel it off and you’re left with low fat yet delicious and nutritious chicken meat. I usually like mine grilled with a side of stir-fried veggies but of course when it comes to chicken, anything goes.
40. Turkey Cutlets
Calories per serving: 120
Low in fat, high in protein and an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins, that’s turkey for you. When it comes to grocery shopping, I always pick up a packet or two of Turkey cutlets. They are a fantastic option for a quick dinner after a long day. Bake (instead of frying) and serve with some greens and a side of potatoes and voila… a wholesome, healthy meal.
Low in fat, high in protein and an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins, that’s turkey for you. When it comes to grocery shopping, I always pick up a packet or two of Turkey cutlets. They are a fantastic option for a quick dinner after a long day. Bake (instead of frying) and serve with some greens and a side of potatoes and voila… a wholesome, healthy meal.
41. Pork Chops
Calories per serving: 200
Although it may seem like a weird addition to a list of healthy foods, pork is actually a healthier choice of protein than beef and other red meats. It is also significantly lower in fat content and most of the fat in a pork chop is unsaturated, which can reduce your blood cholesterol levels and lower risk of heart diseases. Last but not least, pork chops are particularly high in B-vitamins, selenium, phosphorous and zinc. Again there is so dearth of recipes when it comes to pork chops so experiment away.
42. Lean Lunch Meat
Calories per serving: 50
When you’re eating sandwiches as often as I do, you need to make sure that you’re picking the right lunch meats. We recommend lean lunch meats such as turkey, chicken and ham. Add two slices of whole wheat bread, lettuce, tomatoes and low fat mayo and you have a protein rich healthy snack for anytime of the day. Do remember to go for brands that have a low sodium content besides being low fat.
43. Canned Light Tuna, Packed in Water
Calories per serving: 60
You may not consider canned tuna to be a healthy food choice but actually light tuna packed in water is a great source of omega-3 fatty acids which help increase HDL cholesterol, lower high blood pressure and reduce risk of heart disease. To get the most of your canned tuna, pick water-packed over oil-packed tuna. Since the oil tends to mix with some of the tuna’s natural fat, you will lose some Omega-3 fatty acids when you drain it but since water doesn’t mix with oil, there’s no danger of losing any of its goodness.
44. Canned Salmon
Calories per serving: 118
I love salmon! It’s just one of those things that even non fish lovers seem to enjoy. Rich in omega-3 fatty acids, B-12, B6, magnesium, protein and Vitamin D, salmon is a magical fish. Canned salmon is quick, just as nutritious and great for sandwiches, salads and my favorite,salmon bisque. Apparently fish-eaters tend to be happier and more pleasant than people who don’t eat fish. Interesting…
Snacks:
45. Light Popcorn
Calories per serving: 120
Believe it or not, popcorn can actually be a nutritious, filling snack if you choose plain, lightly salted (better with no salt) popcorn over sinful varieties like caramel, butter and cheese popcorn. It is high in protein and fiber, low in calories and is also a good source of whole grains, which are believed to help reduce the risks for heart disease and type 2 diabetes. I know what I’m eating the next time I watch a movie.
46. Graham Crackers
Calories per serving: 100
As much as I love cookies (Mmm chocolate chip), I know that they aren’t exactly the healthiest snack option out there. Instead of cookies and other sugary biscuits, we would recommend the good old Graham cracker. But beware, not every graham cracker is a good graham cracker. The key is to choose one made with whole wheat flour, not white flour and stay away from ones with high fructose corn syrup or large amounts of sugar. Also, it’s best to buy these from a health food store or natural food market and despite everything, eat these only in moderation.
47. Nuts
Calories per serving: 150-200
These little things while high in calories and fat are also a powerhouse of nutrition. They are rich in monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, and fiber, and antioxidant phytochemicals. As always, moderation is key. One fantastic way to avoid over-eating is by putting a handful (about 1 ounce) in little bags and eating only the contents of one bag when it’s snack time. While the choices are endless, my personal favorites are peanuts, cashews, walnuts, pistachios, hazelnuts and Macadamia nuts.
48. Seeds
Calories per serving: 37-60
Believe it or not, seeds are as nutritious as nuts when it comes to healthy snacks. They are high in fiber, vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free. Seeds are also great sources of protein, minerals, zinc and other nutrients. They are best eaten in the raw state although roasted seeds are acceptable as well. The healthiest seeds to add to your grocery list would be hemp, sunflower, sesame, pumpkin and flax seeds (my mom’s favorite). They do take some getting used to but believe me, once you start to enjoy their taste, you will not be able to stop.
49. Trail Mix
Calories per serving: 150-300
Trail mix is probably the best snack for when you’re on the go and to avoid unhealthy ingredients and to make it pocket friendly, I suggest DIY trail mix. Some nuts, seeds, dried fruits, dark chocolate chunks and anything else you please (as long as it’s healthy) make for the perfect, homemade, healthy trail mix.
50. Applesauce
Calories per serving: 100
Personally, I’d rather eat an apple than applesauce but for those who prefer the sauce, here’s good news. Applesauce contains as much fiber and vitamin C as an apple and has zero fat and is low in calories as long as you pick the unsweetened varieties or make your own. While it’s delicious just by itself, you can also use it as a topping for yogurt, eat with graham crackers or even add it to your morning oatmeal. Mmm!
51. Canned Fruits, Packed in Water
Calories per serving: 80
Let me tell you right away that there’s nothing like fresh fruit but if you’re craving something that isn’t available either because of the season or location or if you’d prefer something with a longer shelf life, canned fruit will work too. Just remember to opt for fruits packed in water instead of syrup or juice which obviously add a lot of unwanted calories.
52. Vegetable Chips, Baked
Calories per serving: 150
Potato chips are probably the most eaten snack worldwide but we all know how unhealthy packaged, processed potato chips are. Baked vegetable chips are a fantastic alternative to these fatty snacks. You can literally find a chip for any vegetable out there and I can vouch for the carrot ones. You can also try making your own baked veggie chips if you dare. As always, these are best eaten in moderation.
53. Dried Fruits
Calories per serving: 85-100
The best thing about these tiny delicious treats are that they are so versatile! Add them to cereals, salads, homemade granola or trail mix or even rice for that element of surprise sweetness. They are rich in vitamins, calcium, iron, phosphorous and fiber and make an extremely convenient snack to carry around.
54. Pretzels
Calories per serving: 110
Another healthy alternative to potato chips are pretzels. Tasty, low in calories, high in fiber with only one gram of fat per serving and a dieter’s friend if you pick the right kind. Our recommendation would be a whole wheat brand as that is by far the most nutritious.
55. Granola Bars
Calories per serving:100-200
Granola bars, although delicious can be really tricky. While they’re filled with whole oats, nuts, seeds and bits of dried fruit, a lot of commercially available granola bars are dipped in sugary syrups, highly processed or loaded with artificial ingredients and aren’t much better than high-calorie candy bars. Ideally, pick bars with 4 or more grams of fiber, less than 150 calories per serving and no more than 6 grams of added sugars. I know reading labels sounds like a bit of work but it is definitely worth it!
Calories per serving: 200
Although it may seem like a weird addition to a list of healthy foods, pork is actually a healthier choice of protein than beef and other red meats. It is also significantly lower in fat content and most of the fat in a pork chop is unsaturated, which can reduce your blood cholesterol levels and lower risk of heart diseases. Last but not least, pork chops are particularly high in B-vitamins, selenium, phosphorous and zinc. Again there is so dearth of recipes when it comes to pork chops so experiment away.
42. Lean Lunch Meat
Calories per serving: 50
When you’re eating sandwiches as often as I do, you need to make sure that you’re picking the right lunch meats. We recommend lean lunch meats such as turkey, chicken and ham. Add two slices of whole wheat bread, lettuce, tomatoes and low fat mayo and you have a protein rich healthy snack for anytime of the day. Do remember to go for brands that have a low sodium content besides being low fat.
43. Canned Light Tuna, Packed in Water
Calories per serving: 60
You may not consider canned tuna to be a healthy food choice but actually light tuna packed in water is a great source of omega-3 fatty acids which help increase HDL cholesterol, lower high blood pressure and reduce risk of heart disease. To get the most of your canned tuna, pick water-packed over oil-packed tuna. Since the oil tends to mix with some of the tuna’s natural fat, you will lose some Omega-3 fatty acids when you drain it but since water doesn’t mix with oil, there’s no danger of losing any of its goodness.
44. Canned Salmon
Calories per serving: 118
I love salmon! It’s just one of those things that even non fish lovers seem to enjoy. Rich in omega-3 fatty acids, B-12, B6, magnesium, protein and Vitamin D, salmon is a magical fish. Canned salmon is quick, just as nutritious and great for sandwiches, salads and my favorite,salmon bisque. Apparently fish-eaters tend to be happier and more pleasant than people who don’t eat fish. Interesting…
Snacks:
45. Light Popcorn
Calories per serving: 120
Believe it or not, popcorn can actually be a nutritious, filling snack if you choose plain, lightly salted (better with no salt) popcorn over sinful varieties like caramel, butter and cheese popcorn. It is high in protein and fiber, low in calories and is also a good source of whole grains, which are believed to help reduce the risks for heart disease and type 2 diabetes. I know what I’m eating the next time I watch a movie.
46. Graham Crackers
Calories per serving: 100
As much as I love cookies (Mmm chocolate chip), I know that they aren’t exactly the healthiest snack option out there. Instead of cookies and other sugary biscuits, we would recommend the good old Graham cracker. But beware, not every graham cracker is a good graham cracker. The key is to choose one made with whole wheat flour, not white flour and stay away from ones with high fructose corn syrup or large amounts of sugar. Also, it’s best to buy these from a health food store or natural food market and despite everything, eat these only in moderation.
47. Nuts
Calories per serving: 150-200
These little things while high in calories and fat are also a powerhouse of nutrition. They are rich in monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, and fiber, and antioxidant phytochemicals. As always, moderation is key. One fantastic way to avoid over-eating is by putting a handful (about 1 ounce) in little bags and eating only the contents of one bag when it’s snack time. While the choices are endless, my personal favorites are peanuts, cashews, walnuts, pistachios, hazelnuts and Macadamia nuts.
48. Seeds
Calories per serving: 37-60
Believe it or not, seeds are as nutritious as nuts when it comes to healthy snacks. They are high in fiber, vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free. Seeds are also great sources of protein, minerals, zinc and other nutrients. They are best eaten in the raw state although roasted seeds are acceptable as well. The healthiest seeds to add to your grocery list would be hemp, sunflower, sesame, pumpkin and flax seeds (my mom’s favorite). They do take some getting used to but believe me, once you start to enjoy their taste, you will not be able to stop.
49. Trail Mix
Calories per serving: 150-300
Trail mix is probably the best snack for when you’re on the go and to avoid unhealthy ingredients and to make it pocket friendly, I suggest DIY trail mix. Some nuts, seeds, dried fruits, dark chocolate chunks and anything else you please (as long as it’s healthy) make for the perfect, homemade, healthy trail mix.
50. Applesauce
Calories per serving: 100
Personally, I’d rather eat an apple than applesauce but for those who prefer the sauce, here’s good news. Applesauce contains as much fiber and vitamin C as an apple and has zero fat and is low in calories as long as you pick the unsweetened varieties or make your own. While it’s delicious just by itself, you can also use it as a topping for yogurt, eat with graham crackers or even add it to your morning oatmeal. Mmm!
51. Canned Fruits, Packed in Water
Calories per serving: 80
Let me tell you right away that there’s nothing like fresh fruit but if you’re craving something that isn’t available either because of the season or location or if you’d prefer something with a longer shelf life, canned fruit will work too. Just remember to opt for fruits packed in water instead of syrup or juice which obviously add a lot of unwanted calories.
52. Vegetable Chips, Baked
Calories per serving: 150
Potato chips are probably the most eaten snack worldwide but we all know how unhealthy packaged, processed potato chips are. Baked vegetable chips are a fantastic alternative to these fatty snacks. You can literally find a chip for any vegetable out there and I can vouch for the carrot ones. You can also try making your own baked veggie chips if you dare. As always, these are best eaten in moderation.
53. Dried Fruits
Calories per serving: 85-100
The best thing about these tiny delicious treats are that they are so versatile! Add them to cereals, salads, homemade granola or trail mix or even rice for that element of surprise sweetness. They are rich in vitamins, calcium, iron, phosphorous and fiber and make an extremely convenient snack to carry around.
54. Pretzels
Calories per serving: 110
Another healthy alternative to potato chips are pretzels. Tasty, low in calories, high in fiber with only one gram of fat per serving and a dieter’s friend if you pick the right kind. Our recommendation would be a whole wheat brand as that is by far the most nutritious.
55. Granola Bars
Calories per serving:100-200
Granola bars, although delicious can be really tricky. While they’re filled with whole oats, nuts, seeds and bits of dried fruit, a lot of commercially available granola bars are dipped in sugary syrups, highly processed or loaded with artificial ingredients and aren’t much better than high-calorie candy bars. Ideally, pick bars with 4 or more grams of fiber, less than 150 calories per serving and no more than 6 grams of added sugars. I know reading labels sounds like a bit of work but it is definitely worth it!
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