Five Healthy and Low-Calorie Foods You Should Include in Your Diet

The phytochemical compounds in broccoli help reduce systemic inflammation and the risk of developing diseases in the medium and long term.
Five Healthy and Low-Calorie Foods You Should Include in Your Diet

Last update: 11 May, 2021

Losing weight depends almost entirely on what you eat. You could reduce your portions and exercise for several hours a day. However, if you don’t eat healthily, all your efforts will be for nothing. So, are you unsure about the healthy and low-calorie foods you should consume?

In this article, we’ll share some healthy and low-calorie foods you should include in your diet. In case you don’t like some of them, make an effort to eat others, because the results will definitely be worth it.

Healthy and low-calorie foods

1. Arugula

This green vegetable is characterized by its slightly spicy and very particular flavor. In addition, it’s rich in fiber, potassium and vitamins A, C, and K. It only contains four calories per cup, which makes it an excellent base for smoothies and salads.

Due to the nutrients it contains, it’s an excellent choice that will help you reduce fat and control cholesterol levels. Since it’s rich in antioxidants, it helps keep your skin healthy and fight the damage caused by the environment. You can consume it as regularly as you like. To make it more tolerable, you can add some lemon juice or combine it with other foods to neutralize it.

2. Asparagus: one of the best low-calorie foods

Asparagus and eggs are low-calorie foods.

Another healthy food you should eat more regularly is asparagus. How often do you eat this vegetable? If the answer is “not too often,” you should consider consuming it more.

Asparagus contains about 27 calories per cup. In addition, this vegetable is a natural diuretic that helps remove accumulated fluid.

If you drink a lot of alcohol or don’t eat healthily, asparagus is a good option to remove built-up alcohol and toxins. This vegetable is also rich in iron, vitamins A and E, folate, and proteins.

We know that, because of its taste, it may not be easy to consume. However, it just takes some getting used to. The benefits are good enough to give it a try, don’t you think?

3. Broccoli

Broccoli is a really healthy food. It’s also easy to make and rich in proteins. Broccoli contains only 31 calories per cup.

In fact, broccoli is considered a superfood and you should consume it several times a week. It’s rich in vitamins, minerals, fiber, and antioxidants. It contains phytonutrients related to the reduction of the risk of developing complex diseases in the long term, as stated in an article published in the Journal of Medicinal Food.

Best of all, broccoli by itself is a very complete food. If you want to add some flavor to it, combine it with cheese, yogurt, and a handful of other vegetables to make a delicious and very nutritious broccoli salad.

To avoid increasing its calories, we recommend not adding processed salad dressings to it. Opt for yogurt or vegetable oils instead and avoid commercial mayonnaise and dressings.

4. Low-calorie foods: berries

Berries and yogurt are low-calorie foods.

Another healthy food group is berries. The best thing is that you have several options to choose from. Mulberries, blackberries, and strawberries are three good examples of berries that you should eat as often as you can.

These foods are rich in various types of antioxidants. Therefore, for this reason, they may help fight inflammation and reduce the risk of cancer and heart problems, according to a study published in the journal Advances in Nutrition. They also boost your immune system.

  • Half a cup of berries only contains about 32 calories, so don’t worry

5. Tea

Undoubtedly, one of the favorite healthy foods nowadays is tea. Many cultures, such as the Chinese and Japanese, have known about its benefits since ancient times.

Green tea, white tea, black tea, and oolong tea are some of the most beneficial types. The best part is that they don’t contain any calories unless you add artificial sweeteners to them.

They’re all rich in polyphenols, a type of antioxidant that keeps your cells healthy.

A cup of tea on a table.

Use these ingredients within a balanced diet

Don’t forget that, although these foods are rich in nutrients, they don’t have miraculous properties. In order to benefit from them, they must be included in a varied and balanced diet.

So, combine a balanced eating plan with regular physical exercise to stay healthy.

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  • Vanduchova A., Anzenbacher P., Anzanbacherova E., Isothiocyanate from broccoli, sulforaphane, and its properties. J Med Food, 2019. 22 (2): 121-126.
  • Burton Freeman BM., Sandhu AK., Edirisinghe I., Red Raspberries and their bioactive polyphenols: cardiometabolic and neuronal health links. Adv Nutr, 2016. 7 (1): 44-65.