All over the web you can find article after article extolling the virtues of various nutritious and healthy foods. You may believe you are making all the right food choices but you can have too much of a good thing. Sometimes, these healthier choices can trip you up.
Here is a list of "healthy" foods that may be coming between you and your weight loss goals:
While they are green and delicious, it is important to remember that avocados are not considered a vegetable -- they are actually a fruit. As such, they are calorically dense and high in fat. As a source of healthy fat, it isn't necessary to eliminate them from your diet entirely but it is important to keep in mind that 1/5 of an avocado is the equivalent of a single, 70-calorie serving. An entire avocado contains about 350 calories! So when you are making your avocado toast or chowing down on guacamole, remember that a little goes a long way!
Nuts are a wonderful source of protein, antioxidants, vitamins, and minerals. BUT, they are also high in calories and fat. Next time you grab a handful of nuts to snack on, be aware that you may taking a serious calorie hit. Here is a list of some popular nuts and their caloric content for 100 grams (2/3 of a cup).
Calories Per 100 Grams
: 213 calories
: 553 calories
: 557 calories
: 567 calories
: 575 calories
: 628 calories
: 654 calories
: 691 calories
: 718 calories
3. Salted liquids (like soup)
A single cup of Campbell’s condensed soup contains about 810 mg of sodium. If you eat the entire can of soup, it will put you somewhere around 2,030 mg of sodium. That is an entire day's worth of salt. Aim for a healthier choice that is closer to 400 mg of sodium. Consuming a high amount of sodium can lead to a gain in water weight and leave you feeling bloated.
4. Dried fruit
Dried fruit is exactly as it sounds: it is fruit that has had the water removed. Because of this, one cup of dried fruit can have 5 to 8 times the calories of one cup of fresh fruit. Think about it, dried fruit is condensed and as such, you end up eating far more than you would otherwise. One cup of grapes, for example, has around 60 calories while one cup of raisins has 460 calories!
5. Gluten-free foods
If you have opted for a gluten-free diet just because you think it is healthier, you may be robbing your body of important nutrients like iron, calcium, thiamine, riboflavin, niacin, and folate. If you are gluten-free for medical reasons, you are likely aware of these dangers and taking steps to avoid this problem. But just cutting grains from your diet can be problematic. Even if you are getting the nutrients you need, you may be missing the fiber found in whole grains which can leave you constipated. Be very careful with packaged gluten-free products. The flour in them is often replaced by cornstarch and brown rice which increases their calorie content.
Smoothies are, more or less, just multiple servings of fruit blended together. On top of the fruit, smoothies often contain yogurt, honey or maple syrup, peanut butter, and any number of other health boosting ingredients. While none of these things are truly terrible for you, when added together, they create a massive calorie trap. If you are a fan of smoothies, try to limit them to one or two pieces of fruit and skip the extras whenever possible.
7. Fancy "coffee" drinks
On their own, coffee beans are a 0% fat food. But when you bump that coffee up to a latté with 2% whole milk and a little whipped cream, you are consuming 600 extra calories and 12 teaspoons of sugar. When you grab a coffee, add only a splash of fat free milk and no more than one sugar.
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8. Chicken burritos
Burritos seem like a good idea on the surface. They are made of tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa. How bad can it be? Pretty bad, actually. They work out to be 1,020 calories, 16 grams of saturated fat, and 2,400 mg of sodium. That is more than you should be having in just one meal. Ditch the tortilla and grab a burrito bowl or salad. If you are really looking to trim down, it is probably best to skip the rice too.
A serving of plain yogurt gives you a great dose of calcium and only costs you about 100 calories. However, that delicious, sweet, "fruit on bottom" yogurt with granola topping is about 250 calories and 46 grams of sugar. If you really crave that sweetness, buy plain yogurt and add some fresh fruit or honey.
Sushi rolls can contain many calorie dense ingredients like cream cheese, spicy mayo, tempura-battered shrimp, and sticky white rice. You also need to pay attention to what you are using to dip your sushi rolls. Soy sauce is loaded with sodium. When dining out on sushi, try to order sashimi, brown rice sushi or the simplest roll you can find on the menu.
11. Veggie burgers
Veggie burgers aren't "bad" on their own, they have less fat and cholesterol than a traditional beef burger but you still need to be careful with your toppings. Adding cheese, ketchup, mayo, and a bun can run you about 1,000 extra calories. Instead, plate your burger on some greens. Losing the bread can save you a lot!
It is true that tofu can give you a healthy dose of iron, calcium, and protein. And a half cup is only 94 calories. This sounds good but the trouble is, tofu can soak up the oil you are using to cook which essentially turns this soy-based health food into a tiny fat bomb!
So, How Do You Avoid Gaining Weight?
There is no need to give up eating these foods in particular, but you do need to be mindful of the quantity you are eating and anything you may be adding to them.
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Are any of these foods regulars in your diet?
Source: Thought Catalog