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In order to lose weight you need to take in fewer calories then you burn off during exercise. Even people who never count calories are often aware of the numbers. When we see a figure like 300 on a tiny bag of chips we’re likely to choose another snack. So what can a person safely eat between lunch and dinner without sabotaging her diet? “All food aside from water has calories,” says iFit coach trainer Megan Ostler. “But there are nearly 0 calorie foods.” Ostler likes to use nearly 0 calorie foods (basically anything less than 25 calories) to add bulk to her meals and snacks without adding tons of calories. Some she eats plain while others (like veggies) are paired with hummus or salsa. Try these favorites the next time you need a little something to munch on.
Watermelon
There is no food more upfront about itself than watermelon: it’s about 92% water. Eating it keeps you hydrated and studies show that eating foods high in water can help people feel more satisfied on fewer calories. Just ½-cup of the refreshing fruit is 25. Same goes for cantaloupe.
Cucumbers
The veggie version of watermelon is cucumber. It’s high in water, which helps your stomach feel full, and signals your brain not to binge on cookies. Think of munching on some cukes as another way of drinking a glass of H2O. There’s 10 calories in ½ cup. We like dipping them in low-fat Greek yogurt that’s been spiced up with dried oregano.
Bell Peppers
Red, yellow, green and orange bell peppers are low in calories and delicious. This sweet and crunchy vegetable also provides 240 percent of the recommended daily vitamin C. They’re loaded with fiber and ½-cup of sliced peppers has 10 calories. Cut it into sticks for dipping in hummus or stuff half with quinoa and lentils to deliver protein.
Celery
There are only 5 calories in each celery stalk along with vitamin K, vitamin A, folate and potassium. Plus you can consume a fairly high volume of celery without the risk of weight gain. Dip them in salsa or make some old-fashioned ants on a log using organic almond butter and golden raisins.
Tomatoes
When tomatoes are in season they smell and taste heavenly. We’ve been known to snack on an entire ripe roma (it’s 10 calories!), sliced and drizzled with EVVO, a dash of sea salt and a drop of balsamic vinegar. Add tomatoes to everything from eggs to protein bowls to pasta. Use them to scoop up guac or roast and serve as a side.
Berries
Berries make a great afternoon snack or sweet add-on to oatmeal, yogurt, smoothies and cereal. There’s no replacement for chocolate but berries are bursting with natural sweetness and you can eat way more of them without worrying about the scale. For example, ¼-cup of raspberries is 15 calories, ¼-cup of blueberries is 20 calories and a ½-cup of strawberries is 25 calories. All berries are high in polyphenols, micronutrients that combat cellular stress by slowing down and blocking the inflammatory response in the body.
[Photos: Shutterstock]
