Weight gain has been a cause for concern for most people for centuries. Okay, who am I kidding; it’s been a bane in our existence to be quite honest. The desire to eat what you want and as much as you want just doesn’t go hand in hand with that sleek, lean, chiselled body you’ve been dreaming of. But what if there were some foods that you could eat and not put on so much as a pound? That you could eat as much as you want, when you want it? I have good news for you. There are certain non-starchy fruits and vegetables that will allow you to do just that. They are mostly made up of water, contain very few calories and they have a high fiber content which will make you feel fuller. Although not high in protein, these fruits and vegetables are packed with plenty of vitamins, antioxidants and other nutrients which are great for your overall health. Here are 14 great choices that will help u maintain your figure.
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1. Celery
Celery is great to snack on in between meals. It’s made up almost entirely of water (95%) but also contains excellent amounts of potassium, folate, fiber and Vitamin K. Each serving only contains 6 calories. When eating this healthy snack, make sure it is fresh as it can lose many of its antioxidants within the first five to seven days of being purchased
2. Kale
Low in calories but packed with protein and fibre, kale should be our new best friend. With only 33 calories in each serving and containing 3 grams of protein and 2.5 grams of fiber, kale is actually one of the few foods in which omega 3 fatty acids can be found. It is also high in vitamins and folate.
3. Blueberries
Blueberries are quite frankly the “antioxidant king” of the fruit world. They contain more antioxidants than any other fruit and is packed with fibre. Coming in at around 85 calories per cup, I'd say we've found ourselves a winner.
4. Cucumbers
Another food made up mostly of water is the cucumber. Of course it comes in at the lower spectrum of the calories chart with just 16 calories per serving. Most of its nutritional value is located within its seeds and skin so try not to peel the skin off if possible. This is where you will find its fibre and a form of vitamin A known as beta-carotene which is very good for your eyes.
5. Tomatoes
Often mistaken as a vegetable, this fruit is high in vitamins A, C, and B2, as well as folate, chromium, potassium and fibre. But it’s its stores of lycopene that makes it most famous. Lycopene is a carotenoid which helps fight against chronic diseases. Tomatoes are full of nutrients our bodies need to stay healthy but one medium-sized tomato actually only has about 25 calories. How great is that?
6. Grapefruit
Grapefruit is often considered a diet food due to the fact that studies have shown a correlation between eating grapefruit and weight loss. Grapefruits are high in fiber which is good for making you feel less hungry and fuller for longer periods. It is also a good source of vitamin C which may help reduce the risk of some health problems such as cancer and heart disease. Not only does it lower your cholesterol but also improves indigestion and it contains great amounts of folate, making it a welcomed snack for pregnant women. Half a grapefruit only contains 50 calories.
7. Broccoli
This super vegetable contains sulforaphane, an anticarcinogen that works to destroy chemicals which cause cancer in the body. One serving of broccoli contains vitamins A, C, E and K in addition to approximately 20% of your daily fiber requirement. It is most nutritious when eaten raw or lightly steamed and contains on 31 calories in each serving.
8. Cantaloupe
To improve the health of your eyes, eating cantaloupe is a good choice. This fruit contains more beta-carotene than any similar fruits such as oranges, grapefruits, peaches or mangoes. Just one cup of cantaloupe will provide you with potassium and vitamins A and C. It also has a low calorie count (just 55 calories) owing to it’s high water content (90%).
9. Cauliflower
Cauliflower may look simple due to its white colour but it is far from. This vegetable contains antioxidants and phytochemicals, which are good for fighting chronic diseases, in addition to folate, fibre, and vitamins C and K. To make this an even better choice, one serving only has about 25 calories.
10. Blackberries
Blackberries are very versatile in the health benefits they provide. Not only are they rich in vitamin C but also antioxidants called bioflavonoids. Additionally, when you eat blackberries, they will aid in your digestion. They also help you to stay alert and tighten tissue which in turn promotes younger-looking skin. A single serving of blackberries only contains around 62 calories.
11. Lettuce
This popular leafy green is quite low in calorie content- just 10 to 20 per serving- no matter the type. What it doesn’t have in protein content, it makes up with the amount of vitamins and nutrients it contains, such as folate, iron and vitamins A and C.
12. Oranges
Oranges are so much more than just a good source of vitamin C and that vitamin C does so much more than just boosts your immune system. Vitamin C is crucial for collagen production which will help to keep your skin free from damage and healthy. Oranges are also good sources of fibre, especially the pith (the white part under the skin) which help to lower cholesterol and blood sugar levels. One medium-sized orange only contains about 80 calories so with such healthy benefits we recommend you eat as many as you are able.
13. Strawberries
Another member of the berry family, strawberries are packed with vitamin C. You would not believe that one serving of strawberries contains more vitamin C than an orange. Go figure! Strawberries are also rich in polyphenols which is a type of antioxidant and they are a good source of potassium and fibre. Even better is the fact that they are fat-free, sodium-free and cholesterol-free, all excellent attributes to promote a healthy heart. Again, this fruit is low in calories with on cup only containing around 50 calories.
14. Honeydew Melon
Honeydew melon contains 14 grams of natural sugar making it a delicious snack. Even with this amount of sugar, its calorie count only slightly surpassing that of a cantaloupe (64 calories). If you eat honeydew melon , you are consuming over half the recommended daily value of vitamin C as well as copper which is crucial for healthy skin. It’s important to note that, in theory, these foods would be hard pressed to make you gain weight even if you eat quite a bit of them. However, that’s in theory. Over- indulgence in any food over time will lead to weight gain. Just try not to push your luck.