Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

It lists many healthy foods which are beneficial to health.

1 Salmon
top 5 best healthiest foods Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.

nutrition mythsFor more details, read Eating Salmon helps lower your blood cholesterol

2 Soy
top 5 best healthiest foodsSoy products are great substitutes for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis.

nutrition myths For more details, read Benefits of Soy

3 Greens
top 5 best healthiest foodsGreen vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc… are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

4 Berries
top 5 best healthiest foodsBerries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare - just wash and rinse - no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.

top 5 healthy foods For more details, read Berries: Big Health Benefits in a Tiny Package

5 Whole Grains
top 5 best healthiest foodsWhole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that’s 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word “whole” when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.

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Mangosteen and Algae Antioxidants
(an anti-inflammatory concentrate)

Why an antioxidant supplement?

Our antioxidant supplement is made of raw, powdered, organically-grown super-foods and a very small portion of a proprietary blend of minerals.

It has been estimated that each one of the trillion or so cells in your body receives about 10,000 hits by free radicals (reactive oxygen molecules) each and every day. Free radical damage is on the rise due to increased pollution, more stressful lifestyles, mineral-deficient diets, exposure to radiation due to flying and other causes, etc. Antioxidant supplementation has the power to boost our body’s defenses, especially when the antioxidants are of an extraordinary quality.

Our Blue Mangosteen Antioxidant Blend consists of two antioxidant-rich, specially-enhanced, organic superfoods: an ultra-pure blue-green algae extract and a revolutionary new form of mangosteen fruit (Garcinia mangostana) powder.

The pericarp, or rind of the mangosteen fruit is considered by those familiar with it to be perhaps the most formidable, natural, herbal healing substance on the whole of the Earth. The pericarp offers unmatched antioxidant support and anti-inflammatory healing potential, and the entire pericarp is used to create Blue Mangosteen

The key active ingredients in the mangosteen rind are a group of antioxidants called “xanthones.” Thus far, at least 40 different xanthones have been identified in the mangosteen, each with a different array of healing properties. The three most well-studied mangosteen xanthones at this time are: alpha-mangostin, gamma-mangostin and garcinone E.

Low Calorie Soda
As you may or may not have picked up from my previous posts, I tend to have a love hate relationship with water. Some days I love it, and I can drink my 8 glasses without even thinking about it. Other days I have trouble drinking even a glass, and I find the plain taste of water incredibly unappealing. I like to keep some more exciting drinks around for days that I have this issue, so I’m always on the lookout for low calorie drinks (without artificial sweeteners) that have an interesting flavor (like hint water), health value (like herbal tea, or zenergize), or bubbles (like carbonated water).

I recently found a line of all-natural bottled sodas at Whole Foods called DRY Soda that are relatively low calorie and pretty tasty. The flavor I like is called Lemongrass (which is subtly sweet in a really refreshing way), but the soda also comes in Vanilla Bean, Juniper Berry, Lavender, Kumquat and Rhubarb. The sodas vary from 50-70 calories per bottle (which are 12 ounces so 1.5 cups), depending on which flavor you buy.

As I mentioned, I found this soda at Whole Foods, but I read on their website that it is also available at Bev Mo as well as various other retailers.

PS. In the non-water drink department, I’m also a big fan of low calorie Izze Esque soda, Mint water, and Fizzit, as well as making my own fruity flavored water using real fruit like they do at the spa.

Low Calorie Crepes

Yes, you can! And they are *REALLY GOOD*, too. So, I recently found these wonderful crepes in the frozen food section at Whole Foods. Unfortunately, they are a bit expensive, but they are a totally delicious, low calorie food (also low in weight watchers points at only 2 WW points per giant crepe). If you heat them up a bit, you can unfold them and spread them across an entire plate. Then you can put on them whatever you please. I personally like putting my favorite low calorie ice cream on them (half a serving usually). I also sometimes put fat free whipped cream, frozen cherries, or frozen bananas (or any frozen fruit) in them as well. The possibilities are really endless. Sometimes, I just eat the crepe, they are so delicious on their own. I hope you enjoy!

Low Calorie Mozzarella Sticks

As you know, mozzarella sticks are delicious! If you’ve never had one, a mozzarella stick is fried breaded cheese that is available as an appetizer at most Italian restaurants. They are usually served with a side of marinara sauce for dipping. And, as you can imagine, since they are breaded, fried, and cheese based, they are very high in both calories and fat.

A few weeks ago, I realized that I had the perfect ingredients to make low calorie mozzarella sticks in my kitchen, so I decided to go for it. I’ve actually written about most of the ingredients separately, so now it is time to just combine them together!

Ingredients (makes 2 servings):
- Two low calorie mozzarella string cheese sticks
- A quarter cup of egg beaters or egg whites (you’ll only end up using about half)
- One quarter cup of your favorite Italian bread crumbs or whole wheat breadcrumbs (you’ll only end up using about 1 tablespoon per serving, so regular Italian breadcrumbs are okay)
- Two tablespoons of your favorite low calorie pizza sauce

Instructions:
(1) Pre-heat your oven to 350 degrees
(2) Cut two mozzarella sticks in half and set aside
(3) In a shallow bowl, pour 3 tablespoons of egg beaters or egg whites
(4) In a separate shallow bowl, weigh out a quarter of a cup of whole wheat or Italian breadcrumbs using your food scale
(5) Dip each individual cheese stick into your egg beaters so that it is completely coated
(6) Once cheese stick is coated, roll it in your breadcrumbs until it is coated
(7) Place cheese stick into oven safe bowl
(8) Repeat for the other three cheese sticks
(9) Lightly spray each of your cheese sticks with a bit more oil
(10) Put oven save pan with cheese sticks into the oven for about 7 minutes — keep your eye on them, you want to take them out right before they begin to flatten and melt
(11) Put two tablespoons of your favorite pizza sauce in a separate bowl for dipping!

Okay, so in the calorie department, each serving (two breaded halves of a string cheese) comes out to approximately 110-120 calories (depending on what ingredients you use), with 3-5 grams of fat (depending on your string cheese) and approximately a gram of fiber.

You’re working on a big project at your desk when you’re suddenly overcome by hunger. Should you head for the break room and indulge in the box of donuts that was brought in earlier in the day? Hopefully, you have a stash of healthy office snacks hidden somewhere in your drawers to help you through your bout of hunger. It pays to be prepared if you want to live a healthy lifestyle. Why not prepare your own healthy office snacks? Here are some quick and easy healthy snacks for the office that you can make at home:

Nuts

While nuts aren’t the lowest calorie option for a snack, they are a healthy snack choice due to their high concentration of heart friendly fats. Plus, their higher protein content means you’ll feel satisfied after eating them. You just don’t want to go overboard since they’re not a low calorie food. Prepare a few individual packs of mixed nuts including walnuts, pecans, almonds, and peanuts and keep them in your desk in the event of a snack attack. Try to restrict each portion size to no more than a handful of nuts.

Dark Chocolate

More and more studies are showing the health benefits of dark chocolate. This is another snack that’s not low in calories, so portion size will be important, but even a small square of dark chocolate can be satisfying as a mid afternoon snack. Buy a large dark chocolate candy bar (not milk chocolate) and cut it into small squares of no more than 100 calories and keep them in your desk when you need a quick pick me up.

Celery or Apples with Peanut Butter

Prepare some cut up celery or apples and smear them with a thin coating of peanut butter for a delicious and satisfying office snack. You’ll be satisfying a fruit and vegetable requirement while getting some protein which should help to keep you full.

Yogurt

If you have a refrigerator at work, stock it with a few containers of fresh yogurt .Be sure cto choose a brand that’s not loaded with sugar and carbohydrates. Not only will you be getting your daily calcium, you’ll also get active yogurt cultures which can aid digestion.

Chopped Vegetables and a Healthy Dip

Slice some healthy raw vegetables such as broccoli, celery, carrots, and cauliflower. Place them into plastic baggies and take them to work along with a healthy dip such as salsa, hummus, or fat free French onion dip.

When the urge to snack hits you, you’ll be satisfying your hunger as well as eating a serving of vegetables.

Low Calorie Breakfast Cereal

If you choose your cereal wisely, breakfast cereal can be a healthy and nutritious snack. Look for a whole grain cereal with less than six grams of added sugar that’s high in fiber and protein. Place your cereal into individual snack packs and keep them in your desk.

Next time you’re hungry, bypass the office donuts and treat yourself to one of these heart healthy office snacks. Your body will thank you.

The dietary table shows the quantity of energy (calories) per unit of each rice item. Where there is one serving measurement available.

Conquer those in-between-meal hankering with scrumptious snacks — all under 100 calories.
FOODS

JUICES

The food calories list is broken down into sections based on the 5 basic food groups of a balanced diet. We want our food calories list to keep growing so if your food is not displayed simply email us and we will try to add it to the list. The table can be useful if you want to exchange a food with similar calorie content when following a weight loss low calorie program.

There were lots of foods contain substances other than vitamins and minerals which are very important  for health. Known as phytochemicals, these substances are antioxidants that help to protect against coronary heart disease and cancer. Take note of the low-calorie food you should eat on a regular basis.

1. Citrus Fruits Lemons: 19kcal/100g Oranges 37kcal/100g

Citrus fruits such as oranges, lemons, limes and grapefruit are an excellent source of antioxidant bioflavonoids and vitamin C - a single fruit usually provides the recommended daily amount of 60mg per day. Oranges contain the flavonoid, hesperidin, while grapefruits contain the flavonoid naringenin. These work together with vitamin C to boost its antioxidant effectiveness, and may also have anti-cancer properties. Citrus fruits contain pectin - a soluble fibre that helps to lower a high cholesterol level. Lemons are a rich source of lemonoids and limonene - phytochemicals that protect against cancer.

2. Broccoli 33kcals/100g

Broccoli is now recognised as one of the most beneficial green vegetables, as it contains a number of phytochemicals that help to protect against cancer. It only contains 2% carbohydrate but will boost your protein, calcium and magnesium levels. It is a good source of weak plant oestrogens such as genistein, that are converted into biologically active hormone-like substances by intestinal bacteria, especially when the diet is also rich in fibre. It also contains indole-3-carbinol, a substance needed to metabolise sex hormones in the body more efficiently.

3. Carrots 35kcal/100g

Although they are only 8% carbohydrate, carrots are an exceptionally rich source of carotenoids – the yellow-orange pigments that give carrots their vibrant colour. Carotenoids have an important antioxidant action in the body. Some carotenoids such as alphacarotene and betacarotene can also be converted to vitamin A in the body and are therefore known as pro-vitamins.

4. Grapes 60kcal/100g

Black grapes have long been associated with good health and are traditionally given to hospital patients to help speed their recovery. Red and black grapes contain powerful, antioxidant pigments (eg anthocyanidins, resveratrol) that are believed to contribute to the beneficial cardiovascular properties of red wine plus ellagic acid, which has anti-cancer properties. They provide useful amounts of potassium and trace minerals such as boron, magnesium and copper.

5. Chillis 20kcal/100g

Eating chillies stimulates production of natural painkillers (endorphins) in the brain and mucus in the stomach, which may protect against peptic ulcers. Chillies contain antioxidants, including capsaicin, that also protect against coronary heart disease, cancer and premature ageing. Phytochemicals in chilli peppers thin the blood to reduce the risk of blood clots, high blood pressure and raised cholesterol levels. Good source of betacarotene and vitamin C.

6. Mango 57kcal/100g

Mangoes are an excellent source of carotenoids, some of which the body can convert to vitamin A. Some varieties of mango contain as much as 3g carotenoid pigments per 100g flesh. Mangoes also contain good amounts of vitamin C and fibre, plus useful amounts of potassium and vitamin E.

Eating low-cal meals is terrific    but this should not be at the expense of losing valuable nutrition that one would get from a proper meal.

Eating low-cal meals is terrific    but this should not be at the expense of losing valuable nutrition that one would get from a proper meal. Here are some guidelines that you can follow while cooking fruits and vegetables, so that they retain their  vitamins that would be need in  our body.

• Do not wash vegetables after they have been cut, as they would lose all the water-soluble vitamins that they would contain.

• Do not soak vegetables in water for long periods of time.

• Do not remove the skin off from vegetable like carrots and cucumber as the skins contain fibre, which is essential for good health.
• Steam vegetables rather than boiling them.
• Do not use a lot of water to cook vegetables and then drain out the excess.
• Use just the right amount of water or if you have used a lot, use the broth as stock. Remember that this water in which the vegetables have been cooked contain a lot of nutrients. Use only a minimum amount of water for cooking and cook the vegetables only till they are tender and crisp.
• Whenever possible, cook vegetables that have been cut into large pieces rather than small ones, as small pieces lose more nutrients than large ones.
• Cooking methods such as roasting, baking and steaming are preferable to frying and grilling.

Well, there are  lot of ways to watch those calories    but here are some simple ideas which actually double up as terrific ways to stay low on those meanie calories!

This article is about calories content in fast food nowadays.Article writing in Bahasa so easy to read.