Leafy Greens
Spinach, kale, collard greens, Swiss chard and mustard
greens are not only full of nutrients, but they also register some of the
lowest energy density ratings of all foods. A one-cup serving of collard greens
delivers over 100 percent of your daily vitamin A requirement, nearly 25
percent of your daily fiber requirement and 10 percent of your daily protein
requirement -- all for just over 50 calories. Other leafy greens deliver
similar nutritional statistics. Leafy greens make you feel fuller by delivering
high doses of dietary fiber that slow down and aid digestion. Leafy greens are
also rich in iron, folate and calcium. Incorporate leafy greens into your
morning omelet or swap out the iceberg lettuce in your lunch salad for a
heartier green, like baby spinach.
Root Vegetables
Root vegetables include beets, carrots, daikon, radishes and
potatoes. Though some dieters shy away from them because of their high starch
content, root vegetables deliver high doses of fiber and folate that contribute
to feelings of satiety. Even higher calorie root vegetables, like potatoes,
which average around 130 calories per single cup serving, offer high levels of
vitamin C and fiber. Carrots that deliver high levels of beta-carotene have
been linked to a reduced risk of coronary heart disease, according to a 1999
study published in the Journal of Nutrition.
Citrus Fruits
Though you may not want to peel a lemon or lime and eat it
whole, citrus fruits like grapefruits, oranges and pineapple, are refreshing
additions to a weight loss diet that also deliver high doses of vitamin C and
fiber at under 50 calories per cup. Bitter citrus fruits, like lemons and
limes, aren't ideal for nibbling, but they are low-calorie and high-nutrient
replacements for sugar or fattening condiments; instead of dousing your chicken
in a sticky honey sauce or coating your shrimp in barbecue sauce, choose a
flavorful spritz of lemon or lime for high-impact flavor without a shift in the
scale. Oranges and pineapple are ideal for their versatility; though they are
satisfying on their own, they also make suitable toppings or bases for desserts
that would otherwise pack on pounds. Next time you splurge on frozen yogurt,
top it with some orange sections rather than hot fudge for an unexpected flavor
and a more filling result.
Pomes and Berries
Pomes are the fruit bore from flowering trees and include
apples and pears. Both apples and pears are great food options for dieters
because they're packed with filling fiber, as well as the natural sugar,
fructose. The sweetness of apples and pears satisfies palates seeking something
indulgent without delivering any excess sugars, fats or refined carbohydrates.
Likewise, blueberries, grapes, cranberries and raspberries log high levels of
vitamin C plus, offer 10 to 30 percent of your daily fiber. The high fiber
content and comparatively low calories create a low energy density snack that
is both filling and convenient for dieters.
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