High Volume Low-Calorie Foods are characterized by their ability to provide a bigger portion size, while containing fewer calories. By incorporating these foods into meals and snacks, you can feel fuller for longer.
High volume, low-calorie foods provide a substantial amount of food for relatively few calories. They help create a feeling of fullness while keeping overall calorie intake in check.
Some examples include non-starchy vegetables like broccoli, cauliflower, leafy greens, peppers, and cucumbers. These vegetables are high in water content, fiber, and various nutrients, making them ideal for adding volume to your meals.
Fruits are also considered, especially those with high water content like watermelon, strawberries, and grapefruit. These fruits offer natural sweetness and valuable nutrients.
What Are Zero-Calorie Foods?
The term "zero-calorie foods" refers to foods that have such a low caloric content, that the energy required to digest and metabolize them is equal to or greater than the calories they provide.
While these foods are often labeled as "zero-calorie," it's important to note that they do contain a minimal number of calories. The term is used to emphasize that their caloric impact is considered negligible.
A List Of Zero-Calorie Foods
Even though these foods are low in calories, they still provide essential nutrients and should be consumed as part of a balanced diet that includes a variety of foods.
- Cucumbers: Approximately 8 calories per ½ cup (52 grams).
- Radishes: Approximately 9 calories per ½ cup (58 grams).
- Spinach: Approximately 7 calories per 1 cup (30 grams).
- Celery: Approximately 6 calories per 1 medium stalk (40 grams).
- Asparagus: Approximately 20 calories per 1 cup (134 grams).
- Strawberries: Approximately 29 calories per 1 cup (152 grams).
- Watermelon: Approximately 46 calories per 1 cup (154 grams).
- Grapefruit: Approximately 52 calories per 1 medium fruit (123 grams).
- Broccoli: Approximately 55 calories per 1 cup (91 grams).
- Oranges: Approximately 62 calories per 1 medium fruit (131 grams).
- Apples: Approximately 95 calories per medium-sized apple (182 grams).
- Beets: Approximately 58 calories per 1 cup (170 grams) of boiled beets.
- Brussels Sprouts: Approximately 56 calories per 1 cup (156 grams) of cooked Brussels sprouts.
- Cabbage: Approximately 22 calories per 1 cup (89 grams) of chopped cabbage.
- Carrots: Approximately 52 calories per 1 cup (128 grams) of chopped carrots.
- Cauliflower: Approximately 25 calories per 1 cup (100 grams) of chopped cauliflower.
- Lemons and Limes: Approximately 17 calories per 1 medium-sized lemon or lime (58 grams).
- Tomatoes: Approximately 22 calories per 1 medium-sized tomato (123 grams).
Recipes That Are High In Volume And Low In Calories
All of these recipes have less than 400 calories per serving.
Incorporate a variety of high volume, low-calorie foods along with other nutrient dense options so that you're meeting your nutritional needs.
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