The caloric value of green between 0 and 50 kcal. In addition, it contains a lot of phytonutrients, vitamins and minerals. The greatest effect is the use of green fresh. Add it to salads, soups, side dishes. Vegetables are also not inferior to greens in nizkokaloriynoe, in addition, they are also rich in vitamins, minerals and fiber. Sorrel, spinach, green onions, celery, asparagus, parsley, dill, lettuce, radishes, cucumbers, tomatoes, zucchini, cabbage, sweet pepper, garlic, carrots, beets and onions – the energy value of these products does not exceed 50 calories per 100 grams. Therefore, there can be no restrictions.
Berries and fruits contain carbohydrate, but they also have a low energy value. Quinces, lemons, blackberries, plums, cherries, watermelon, grapefruit, oranges, pomegranate, strawberries, cranberries, pears, apples, melon, kiwi, raspberries, gooseberries, cherries, peaches, blueberries, persimmons, pineapples - their low calorie content due to the large content of water or fiber in their composition. Some fruits like avocado and guava, and also contain beneficial plant fats. Best to eat fruit in the morning, before lunch, as they contained the faster carbohydrates are consumed and not stored as excess body fat. Nutritionists recommend eating them in the first Breakfast in a fresh form or in the form of salads and smoothies.
Calorie berries are entirely dependent on the amount contained in them of carbohydrates, and the more acidic the berry, the less it calories. They, along with fruits, are rich in vitamins, and those that painted in dark color, the antioxidants and polyphenols. Berries, exactly the same as fruit, should be consumed before lunch.
Flour and cereals are not considered low-calorie products. However, when cooking grains lose more than half its energy value. Cereals contain so-called slow carbohydrates, so they are best consumed at dinner, they fed the body during the evening and night. Millet porridge on the water contains 90 calories, and milk is almost 140, and likewise all the other cereals. The energy value of bakery products depends on the type of flour. The lower it is, the less caloric and Vice versa.
Products of animal origin
Animal protein good nutrition is simply unthinkable. They are rich in fish and seafood. The caloric value of these products depends on their fat content. Therefore, purchasing the fish prefer dry varieties such as hake or Pollock. The lowest calorie can boast of cod – 78 kcal, Pollock – 79 kcal, blue whiting, hake, tuna, perch and pike, flounder – about 100 calories, but salmon contains 149 calories. Seafood contain approximately 100 kcal per 100 grams of product, with the exception of the mussels, their energy value is only 50 calories. Sea Kale is the champion of nizkokaloriynoe (only 5 kcal per 100 grams).
The value of dairy products is also in direct proportion to their fat content. However, this difference is not too big. So, skim milk contains 31 calories and 3.2% fat – 58. Moreover, nutritionists advise to consume low-fat dairy products, since you are depriving the body of useful animal fats.
Of the meat products are the lowest in calories have kidney 88-100 calories. Then the liver and heart. However, these figures are valid only in relation to beef and pork offal. The calorie content of chicken - almost two times higher.