If You consider healthy eating habits, Your menus will most likely consist of vegetables and fruits. Adding fruits and vegetables won’t only add colours to Your plate, it also helps You maintain daily calories intake. Grocery shopping will also become easier if You know which fruits and vegetables can cover your calorie need. According to verywell fit, here’s a list of fruits and vegetables for your health :

1. Kale

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Kale contains of minerals, Vitamin C, calcium, fiber and antioxidants. 1 cup (128 g) of raw chopped kale has 7.8 calories. With low-calorie content, You can include kale in a big salad or as side dish.

2. Arugula

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Arugula has minerals, beta carotene, vitamin C, vitamin K, magnesium. Two cups (256 g) have 10 calories. Add to salads or You can simply add olive oil and garlic to serve as a side dish.

3. Carrots

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Carrot has vitamin A, vitamin C, potassium, calcium, magnesium, phosphorus, folate, vitamin E and vitamin K. One cup of carrots have 50 calories.

4. Broccoli

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Broccoli contains of antioxidants. Vitamin C, vitamin A, calcium, manganese, potassium and high fiber. One cup has 31 calories.

5. Swiss Chard

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Swiss chard has calcium, iron, potassium, vitamins A, C, K. One cup of cooked Swiss chard contains 35 calories.

6. Cauliflower

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High in vitamins, minerals and antioxidants, one cup of chopped cauliflower has 25 calories. You can use for steamed dish, or served raw with a light veggie dip.

7. Spinach

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Contains: iron, several vitamins. One cup of raw spinach has 7 calories and 1 cup of cooked spinach has 65 calories.

8. Green Beans

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Green beans contained of vitamin A, vitamin C, minerals, vitamin B and fiber. One cup of cooked green beans has 44 calories.

9. Brussel Sprouts

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Brussel sprouts rich of vitamins, minerals and dietary fiber. One cup of cooked Brussel sprouts has 56 calories.

10. Grapefruit

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Contains: Potassium, vitamins C, vitamin A, fiber. A grapefruit has 104 calories. For snack or breakfast addition.

11. Mushrooms

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Mushrooms also contained low-calorie. They also rich in Vitamin D, B vitamins, minerals and fiber. One cup of raw white mushrooms has 15 calories. For salads / used as ingredients in a variety of recipes.

12. Tomatoes

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Tomato is source of vitamin A, vitamin C, vitamin B, minerals and fiber. One tomato has 35 calories, or you can pick five cherry tomatoes for 20 calories.

13. Zucchini

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Besides low-calorie content, zucchini is a source of vitamins, minerals, and fiber. One cup of chopped zucchini has 20 to 30 calories. Bake it with parmesan for snacks, or combine it with tomatoes and eggplants for the famous ratatouille.

14. Celery

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Celery is rich in fiber, calcium, potassium and vitamin C. One cup of chopped celery has 19 calories. You can add to your dish, or make a glass of celery juice.

15. Radishes

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Radishes contained of vitamin C, vitamin E, vitamin A, vitamin B6,vitamin K, several minerals. One cup of radishes has 18 to 19 calories.

16. Strawberries

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Strawberry is source of vitamin C, fiber and potassium. One cup of strawberry slices has 49 calories. You can eat them on breakfast with oatmeal and yoghurt, or you can spare some for snacks and dinner.

17. Blueberries

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Contains: antioxidants, fiber, vitamins and minerals. One cup of fresh blueberries has 84 calories. For low cal dessert, cereal toppings or smoothies.

18. Clementines

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Contains: Vitamin C, potassium and fiber. Each little Clementine has 35 calories.

19. Watermelon

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Despite the big size and watery fruit, watermelon definitely has low-calorie content. Watermelon is source of vitamin A, vitamin C and potassium. One cup of watermelon has 46 calories. For an afternoon snacks, juices, after dinner, or healthy dessert.

Check out various recipes based on your favorite fruits and vegetables here.