By Betty Murray
Snacking is the dieter’s worst enemy. When eating small amounts of food throughout the day, it can be difficult to track just how many calories you consume. Believe it or not, it is possible to snack or even create a light meal for under 50 calories!
The best bet for finding low calorie snacks is to go for fresh, organic vegetables. Many vegetables are low in calorie and high in fiber, the perfect equation for weight loss. Fiber helps you feel full longer, and low calorie foods make it easier to shed unwanted weight or avoid weight gain.
For a low-calorie snack, try any of these 10 vegetables under 50 calories:
Radishes — Not only are they low in calories (one radish contains just one calorie), the high fiber in radishes will keep you feeling fuller longer.
Bell Peppers — One slice of raw bell pepper contains only 2 calories and studies have found that bell peppers help burn fat faster. They can also help prevent heart disease as the folate and vitamin B6 found in bell peppers helps to reduce swelling in arteries.
Cauliflower — A floret of cauliflower tops out at a mere three calories and is an excellent source of fiber to keep you feeling full. Want a low-calorie, low-carb, high-fiber alternative to mashed potatoes? Steam cauliflower until it is tender and mash it like you would potatoes.
Scallions — The perfect low-sodium and fat-free flavorful addition to any meal, 100 grams of scallions contains only 31 calories (five calories in one scallion). Scallions, onion and garlic are also known to reduce inflammation and can reduce risk of some cancers.
Spinach — One cup of fresh spinach contains only seven calories. The leafy green is also known to help build muscle, and the omega-3s and folate found in spinach can reduce risk of heart disease, stroke and osteoporosis.
Asparagus — Four spears of cooked asparagus will only set you back 12 calories. The tasty green vegetable is also high in fiber.
Cucumber — Dice up a cup of cucumber for a low-calorie, refreshing summer snack. One cup contains only 14 calories. Add cucumber to salads or snack on a few slices of a crunchy cucumber.
Mushrooms — One cup of raw mushrooms contains 15 calories and is another high-fiber food to keep you feeling full.
Summer squash — One cup of summer squash has only 18 calories — fewer than winter squash. For a low calorie alternative to spaghetti, swap pasta with spaghetti squash for a delicious, low-calorie meal.
Tomato — Another food that can reduce risk of cancer, heart disease and osteoporosis, one whole tomato contains only 22 calories.
Looking for something sweet? Go for strawberries. The sweet, juicy flavor of a strawberry won’t set you back on your diet. One strawberry contains just four calories. Strawberries aren’t only low in calories; they are also thought to help prevent heart disease and diabetes. Apricot is another low-calorie fruit option.
Snacking doesn’t have to wreck your diet. Choose healthy, low-calorie snack foods that are high in fiber and you’ll find that your snacks don’t leave you looking for something more 20 minutes later, and you can’t regret snacking on fresh, organic veggies or fruit over any of the over-processed, high-calorie snack options.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.