Berries

Berries are nutritious powerhouses with a low-calorie count. A 1/2 cup (74 grams) of blueberries, for example, has just 42 calories but includes 12% of the RDI for vitamin C and manganese, as well as 18% of the RDI for vitamin K.

Strawberries have 50 calories and 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and over 30% for manganese in one cup (152 grams). Berries have also been found to be a good source of energy. People who were given a 65-calorie berry snack ate less food at a subsequent meal than those who were given candy with the same number of calories, according to one small research. Fresh or frozen berries can be tossed in a salad, blended into a nutritious smoothie, mixed into baked goods, or added to cereal or yogurt for breakfast.