Celery
Celery is one of nature’s lowest-cal foods—it has about 6 calories per stalk—and it has a good amount of fiber, which is key for slowing digestion and helping you feel fuller for longer.
In order to enjoy the benefits of the fiber, enjoy it whole rather than juiced: “You get nothing unique by juicing celery, but you do lose the fiber,” says Erin Palinski-Wade, R.D., a nutrition expert in NJ.
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Oatmeal
Looking for a low-calorie start to your day? Opt for oatmeal, which clocks in at just 83 calories per 1/2 cup, cooked. Oats are also a good source of carbs and fiber and contain more essential amino acids than other grains, making them a quality source of protein.
If your morning bowl doesn’t quite fill you up, try stirring in half a cup of plain nonfat Greek yogurt, recommends Shana Spence, M.S., R.D.N., a registered dietitian nutritionist based in NY.
Brussels Sprouts
A favorite of Sugiuchi’s during the colder months, Brussels sprouts can be enjoyed in so many ways. Try them raw in a salad, roasted as a side dish, or pan-fried with other veggies and tossed with pasta. They offer about 70 calories cup, and they’re a great source of the all-important fiber and protein.
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Cottage Cheese
Low-fat cottage cheese has about one-fifth of the calories you’ll find in most cheeses (163 calories per cup), and it’s higher in protein, keeping your appetite in check for longer—and your metabolism revved, Palinski-Wade says.
The type of protein found in cottage cheese, called casein, has been shown to facilitate muscle recovery when consumed before bed. Midnight snack, anyone?
Kale
Dark, leafy greens are definitely worth adding to your diet, Sugiuchi says. Although kale, which only has about 9 calories per cup, can be delicious raw in a salad, you don’t have to go so crunchy; wilt it into pasta or soups for an iron-rich boost.
A single cup also offers over half of your daily value of vitamin K.
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Apples
Research suggests that apples, which clocks in at about 100 calories each, are some of the best fruits for weight loss. In fact, one study found that whole apple or apple juice consumption over four to 12 weeks led overweight participants to lose weight. But, more research is warranted on this. Still, you know what they say about an apple a day!
Flounder
Fish makes a great staple in weight-loss diets, Sugiuchi says, and flounder is one of the lowest-calorie fish out there (get just 109 calories per cooked fillet).
The Dietary Guidelines for Americans recommends that adults eat at least 8 ounces of seafood every week, so enjoy it alongside a healthy serving of vegetables for a nutrient-packed meal.
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Cucumber
Try cucumber as a dipper in place of starchy crackers the next time you make a dip or spread—a handful of your favorite chips will pale in comparison to an entire cucumber’s 45 calories.
Swapping in cukes will also give you a boost of hydration as well as fiber, which can help with your digestive health.
Carrots
Don’t worry about the slightly elevated level of sugar in carrots: “They have tons of good vitamin A and lots of fiber, so eat up on those,” Sugiuchi recommends.
Carrots clock in at just under 30 calories per carrot and yes, it’s true that they support good vision: Their beta-carotene converts to vitamin A in the body, which is essential for eye health.
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Shrimp
Shellfish are a diet-friendly protein option, with under 85 calories per serving. They’re also great for bumping up your protein intake, meaning they’ll leave you feeling fuller for longer, Sugiuchi says.
Shrimp is also one of the best sources of iodine, an important mineral that’s necessary for proper thyroid function. But they do have a bit of cholesterol, so it’s best to enjoy them in moderation.
Lettuce
Want to cut the calories in your sandwich or wrap? Swap your bread or tortilla for romaine lettuce (either by creating a lettuce wrap or simply chopping up your sandwich ingredients into a salad). One cup has just 8 calories, compared to around 100 calories per serving for the starchier options.
Lettuce is a good source of vitamin A and vitamin C, both of which are key for healthy skin.
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Radishes
Craving a crunchy snack? You could have a handful of potato chips for around 150 calories—or a platter of sliced radishes topped with sea salt for just about 10 calories!
The spicy, cruciferous veggies are full of antioxidants like vitamin C, which helps battle free radicals and prevent cell damage.
Black Beans
Black beans are some of the lowest-calorie beans you can eat, at 109 calories per 1/2 cup. Better yet, they’re also loaded with protein and fiber, a winning combo that can help stave off overeating, Spence explains.
Their fiber combined with a lack of cholesterol also makes them a heart-healthy choice, just look for varieties without added salt.
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Chicken
Poultry can pick up extra calories very quickly, but boneless, skinless chicken breast is actually low in calories when grilled (128 calories per serving), Sugiuchi notes. It’s a weight-loss staple for a reason.
In addition to protein, chicken contains a high amount of selenium, a trace mineral necessary for immune function and thyroid health.
Asparagus
Asparagus—which has less than 20 calories in half a cup—is rich in insoluble fiber, which research suggests can thwart the release of hunger hormones and help keep your blood sugar stable. It also just happens to be one of the easiest sides to make (and eat).
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Strawberries
Strawberries, which have about 50 calories per cup, are rich in a special type of fiber called pectin: “It can help slow digestion and allow you to feel fuller longer,” Palinski-Wade explains. “It also slows the release of sugar into the bloodstream, helping to prevent hunger-triggering blood sugar spikes.”
Cantaloupe
Melons like cantaloupe have a high water content, so they’ll fill you up for very few calories, says Spence. Case in point? An entire cup of cantaloupe is just 54 calories.
Cantaloupe is full of the carotenoid beta-carotene, which gives the fruit its orange hue.
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Zucchini
Zucchini (and its close cousin, yellow squash) has a super-low calorie count—27 calories per cup—and loads of culinary potential. Don’t be afraid to get creative (or go for seconds).
It contains an ample amount of vitamin A (about 40% of your daily value in one cup of cooked zucchini), which is great for eye health.
Cauliflower
Cauliflower is a good source of vitamin C, potassium, and plant-based omega-3 fatty acids, and this versatile veggie can be used in place of higher-carb foods in some of your favorite dishes.
One cup of cooked cauliflower has just under 30 calories, and its mild taste can be seasoned in so many tasty ways. With a firm, hearty texture, it’s main dish-worthy.
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