Filling your diet with foods that are low in fat, sodium and sugar can help control blood pressure and blood sugar, plus aid with your weight-loss efforts. If you think these foods can't be enjoyable, think again. Many foods that are naturally low in fat, sugar and sodium, like vegetables and whole grains, are both healthful and delicious.
Vegetables
Vegetables are a perfect food when looking for something
low in fat, sugar and sodium. Vegetables are also low in calories, loaded with
essential vitamins and minerals and filled with fiber. One cup sliced cucumber,
for example, contains just 15 calories, 0 gram of fat and 1 gram of fiber, and
is very low in sugar and sodium. Aim for at least 2 1/2 cups of vegetables per
day. Plan your meals around vegetables as the main dish, such as a stir-fry,
salad or soup, and fill in other foods to complement them. Look for new ways to
prepare vegetables, such as roasting, which brings out the delicious,
caramelized flavors of your favorite vegetables. Vegetables also make a crunchy,
filling snack option any time of day.
Whole Grains
Whole grains, such as brown rice, oatmeal and whole
wheat pasta, are tasty options to include when looking for foods low in fat,
sugar and sodium. Whole grains are a good source of B vitamins, vitamin E,
magnesium, iron and fiber. A half-cup of brown rice contains just over 100
calories and 1 gram of fat, and is sugar- and sodium-free. Pair brown rice with
stir-fried vegetables for a filling and tasty meal. Plain oatmeal seasoned with
ground cinnamon makes a delicious breakfast or snack, providing 150 calories and
2 grams of fat, while being very low in sugar and sodium. Oatmeal also offers 4
grams of fiber to help fill you up. Even though whole grains are a healthy
addition to your diet, keep portions under control if you are looking to lose
weight. A serving equals one-half cup rice, pasta or oatmeal, 1 slice of bread
or 1 cup of ready-to-eat cereal.
Eggs
Eggs get a bad reputation because of their cholesterol
content, but they are actually a low-fat, sugar-free and low-sodium food. One
large egg has 70 calories, 5 grams of fat and just 70 milligrams of sodium. In
addition, one egg contains 6 grams of muscle-building protein. An egg's
cholesterol and fat is contained in the yolk only, whereas one large egg white
is cholesterol- and fat-free. MayoClinic.com recommends keeping your egg-yolk
intake to four or fewer per week. Use just the whites or an egg-white substitute
if you would like to consume eggs more frequently. Eggs provide a filling,
simple breakfast option, and hard-boiled eggs are a quick snack or a topping for
salad.
Beans
Beans, such as black beans, white beans and chickpeas,
are an exceptionally nutritious food. They are naturally very low in fat, sugar
and sodium, but high in healthy fiber and protein. A half-cup of black beans
contains 100 calories, 0 gram of fat, 4 grams of fiber and 6 grams of protein.
Canned beans do contain sodium, but draining and rinsing them can help to lower
the sodium content. Cooking dry beans from scratch is more time-consuming, but
doing so will ensure your beans are sodium-free. Use beans in place of
higher-fat meats -- for example, make black bean tacos, or add white beans to
spaghetti sauce.
