50 Good-For-You Foods Under 100 Calories
Jackie Newgent, R.D.
Maybe you really are what you eat, at least when it comes to good health. Research is constantly finding new links between diet and conditions such as heart disease, cancer and Alzheimer’s. "Some experts think that diet along with regular exercise is almost as important in reducing your risk of disease as not smoking," says Marion Nestle, Ph.D., M.P.H., author of What to Eat. Fruits and veggies rule when it comes to eating well, but you may be surprised to learn that chocolate, beer and even vodka have benefits, too. The best part? Each of these superfoods has less than 100 calories!
NIBBLES
2⁄3-oz piece dark chocolate (semisweet or bittersweet)
95 calories
Dark chocolate contains antioxidants called polyphenols, which may reduce the risk for developing cardiovascular disease, insulin resistance and high blood pressure.
1⁄3 cup guacamole with 3 Tbsp chopped tomato
90 calories
Get some Latin flavor along with vitamin C, folate, potassium and monounsaturated fats—which may help to maintain healthy cholesterol and blood pressure levels.
9 Kalamata olives
95 calories
You’ll need to limit sodium the rest of the day, but these olives are worth it as another tasty source of monounsaturated fats.
3 Tbsp roasted, unsalted soy nuts
80 calories
For a protein-rich snack, munch on soy nuts; they may lead to a reduction in high blood pressure and LDL ("bad") cholesterol.
2 tsp natural peanut butter
65 calories
It’s rich in antioxidants and may reduce your risk of developing type 2 diabetes, according to a Harvard study.
25 dry-roasted, unsalted pistachios
85 calories
They’ll give you a boost of fiber and arginine—an amino acid that boosts blood flow and may keep your arteries flexible.
13 whole almonds
90 calories
This heart-healthy snack is rich in vitamin E, which may prevent cholesterol buildup on
artery walls.
1⁄2 oz natural white Cheddar cheese puffs (like Robert’s American Gourmet Smart Puffs)65 calories
The puffier, the better, and pick ones made from whole-grain corn, since diets high in whole grains have been linked to a reduced risk of heart disease.
1 stick sugar-free gum
5 calories
Chew your way to healthier teeth and a slimmer body. Research suggests that sugar-free gum helps prevent cavities and helps you eat less (if you chew a stick instead of reaching for a high-cal snack).
DAIRY
3⁄4 oz sharp Cheddar
90 calories
Just a small amount provides 15 percent of your daily calcium needs and may reduce your risk of breast cancer (especially in premenopausal women).
1⁄2 cup all-natural, fat-free, fruit yogurt that contains inulin (try Stonyfield Farm)
85 calories
Inulin is a prebiotic that boosts calcium absorption and immunity as well as wards off digestive issues by upping the "good" bacteria.
1 small scoop (1⁄3 cup) organic lowfat frozen yogurt with active cultures (try élan Frozen Yogurt)
80–90 calories (varies)
Swap your ice cream for fro-yo with live active cultures: You’ll get 10 percent of the daily value of calcium and increase the healthy bacteria in the stomach. Go organic to avoid artificial bovine growth hormone, which can raise your cancer risk.
BEVERAGES
1 bottle (12 fl oz) light beer
95–135 calories (varies)
Cheers for beer! It contains B vitamins and selenium, and ongoing research suggests moderate beer consumption may play a role in boosting bone density, too. Just have no more than one alcoholic drink a day.
1 (4 fl oz) glass red or white wine
95–100 calories (varies)
Wine may help your heart—and keep your brain sharp. A recent study found that a drink a day may slow the worsening of dementia.
1 (8 fl oz) vodka soda
95 calories (based on 11⁄2 fl oz 80-proof vodka)
It’ll keep you in good spirits—and good health; a University of Buffalo study found that having alcohol in moderation (three to five drinks per week) lowers the risk of heart attack.
2⁄3 cup pomegranate juice
90 calories
Research shows that this antioxidant-rich juice may help ward off cancer, and one study on mice found that it may also slow the growth and spread of lung cancer cells.
1 cup low-sodium tomato juice
50 calories
One cup of tomato juice contains a full serving of vegetables—plus ample vitamin C and vitamin A.
1 cup green tea sweetened with 1 Tbsp honey
65 calories
Green tea is one of the richest sources of antioxidants. Research has linked it to a lower risk of stroke and many cancers. Drizzle in honey for an extra antioxidant blast.
FRUIT
2 medium organic kiwis
95 calories
One kiwi contains your daily requirement of vitamin C, and organic ones have more than their regular counterparts.
1 cup blueberries
85 calories
Blueberries are one of the most potent antioxidant-containing fruits on the
planet, thanks to pterostilbene—a powerful antioxidant that may turn out to be a colon-cancer fighter.
3 Tbsp cranberry sauce
75 calories
By blocking bacteria from sticking around, cranberries play a key role in prevention of urinary tract infections, heart and gum disease.
1 medium apple with peel
70 calories
An apple a day truly may keep the doctor away—but you need to eat the peel, too. Research suggests that eating the peel may help protect against chronic diseases, since it’s a rich source of antioxidants.
2 medium figs
75 calories
Packed with minerals, figs have more fiber than any other popular fresh or dried fruit (3 grams fiber for two figs).
1 cup fresh red raspberries
65 calories
1 cup of raspberries has 8 grams of fiber and over half the vitamin C you need daily. These nutrients, along with others, may explain why raspberries may help ward off colon cancer.
3 Tbsp dried tart cherries
75 calories
Jam-packed with beta-carotene and other antioxidants, these sweet-tart fruits may help manage the pain and inflammation of arthritis, as well as help lower blood sugar and regulate insulin levels, two risk factors for diabetes.
2 cups watermelon
90 calories
Juicy watermelon will quench your thirst while providing you with potassium, fiber, and vitamins A and C.
VEGGIES
1⁄3 cup shelled edamame
65 calories
Edamame (soybeans) are a tasty source of digestive-friendly fiber (3 grams in this serving); they’re also rich in iron, which is especially important for women who don’t eat meat.
1 small (or 1⁄2 medium) baked potato
85 calories
This spud may reduce the risk of developing type 2 diabetes, according to a study published in the American Journal of Epidemiology.Just keep it out of the fryer.
1 cup salsa
70 calories
One cup counts as two servings of veggies—and provides a slew of nutrients, including vitamins A and C, folate, iron, calcium and potassium.
1 small (or 1⁄2 medium) baked sweet potato
55 calories
Sweet potatoes are loaded with beta-carotene, which can help prevent stomach and lung cancer and slow the aging process.
1 cup sliced yellow onions, caramelized in 1 tsp extra-virgin olive oil
90 calories
Eating onions seems to reduce the risk of stomach and other types of cancers. The olive
oil may help enhance the absorption of nutrients.
1 cup lowfat, reduced-sodium vegetable soup
90 calories
Filling up on high-volume, low-energy-dense foods, like soup, can help you eat fewer calories.
1 cup broccoli florets with 3 Tbsp veggie dip
95 calories
Cruciferous veggies, like broccoli and Brussels sprouts, have powerful anticancer properties because they’re rich in an antioxidant called sulforaphane.
1 cup pure canned pumpkin
85 calories
Until Thanksgiving rolls around, get your pumpkin out of a can. One cup gives you 760 percent of the daily value of vitamin A, 7 grams of dietary fiber, 500 mg potassium and much more.
2 cups fresh chopped spinach, sautéed with 11⁄2 tsp extra-virgin olive oil
75 calories
Dairy isn’t the only way to get calcium; this leafy green is a great source, too. It also contains folate, which has been linked to a lower risk of stroke and ovarian cancer.
PROTEIN
1 large egg
70 calories
Eggs (with the yolks) are packed with protein and are naturally nutrient-rich with choline, iron, zinc and the carotenoids lutein and zeaxanthin. That’s why they may help prevent birth defects and various eye conditions (such as cataracts, glaucoma and macular degeneration), and keep your brain sharp.
21⁄2 oz baked or broiled coho salmon
99 calories
This fish is packed with omega-3s, which help to maintain healthy blood pressure levels and keep your heart in good shape.
1 roasted chicken drumstick without skin
75 calories
A small amount of nutrient-dense dark meat provides potassium, selenium, zinc and more.
11⁄2 oz organic hot dog
85 calories (without the bun)
Pick up a 100% organic beef dog (preferably "grass-fed and finished") for a boost of omega-3s. Enjoy it in a whole-grain bun with ketchup (a good source of lycopene).
2 oz lean beef eye-of-round roast (antibiotic-free), trimmed of fat
90 calories
This lean and petite portion provides the best-absorbed form of iron and is an excellent source of protein—which may help you stay at a healthy weight.
1⁄3 cup canned red kidney beans or fat-free vegetarian refried beans
85 calories
Beans are one of the few vegetables that are rich in both dietary fiber and protein; just 1⁄3 cup provides a whopping 5 grams of each.
3 Tbsp hummus
80 calories
Hummus is made from chickpeas, a legume that’s full
of folate and can reduce your risk of heart disease, certain types of cancer
and possibly even Alzheimer’s.
WHOLE GRAINS
3 Tbsp all-natural granola
85 calories (varies)
Get a fiber boost by topping yogurt with a little granola. Pick one with at least 3 grams of fiber per 1⁄4 cup. But watch out for added sugar; look for 5 grams or less per 1⁄4 cup.
1 small oatmeal cookie
65 calories
If you’re going to have a cookie, choose one made with whole grains like oats. A diet rich in whole-grain oat products can help keep cholesterol levels low.
1 slice (1 oz) whole-grain bread
65 calories
Make sure it’s 100% whole grain (whole wheat, whole rye, etc.). Research from Harvard School of Public Health suggests a whole-grain–rich diet is associated with a reduced risk of heart disease and diabetes.
10 natural blue corn tortilla chips
90 calories
Corn is actually a whole grain, so these chips may help protect your heart. Blue corn flour also contains more antioxidants than the yellow version. It’s OK to eat the full-fat chips on occasion, especially if they’re made with safflower, sunflower or canola oil (full-fat tortilla chips are only
2 calories more per chip than the baked kind).
1⁄3 cup cooked quinoa
85 calories
Quinoa (pronounced keen-wha), a small beige whole grain with a chewy texture, is quicker-cooking and higher in protein than most other whole grains. Research shows it may help reduce inflammation in the circulatory system, a risk factor for heart disease.
2 cups air-popped popcorn with 1 tsp butter
95 calories
Popcorn is popped whole-grain corn, so it’s a healthy, fiber-rich food.
ADDED FATS
2 1⁄2 tsp real mayonnaise
85 calories
Mayo often gets a bad rap, but the truth is that it contains mostly unsaturated fat (the good kind) and no trans fat. Just limit the amount (this serving provides 9 grams total fat).
2 tsp flaxseed oil
80 calories
Flaxseed is higher in omega-3s than olive oil, making it a good pick for vegetarians or those who don’t eat much oily fish.
Jackie Newgent, R.D., is the author of The All-Natural Diabetes Cookbook.
http://www.womansday.com/health/1213...l?print_page=y
Grilled Margarita Shrimp for Two
10 Best Treats For People With Diabetes
yummy low fat cake
