Eating healthfully means choosing whole and unprocessed foods most often and eating a more plant-based diet. Some foods, whilst healthy, are very high in calories, meaning they are good to include in your dietary regimen, but not in obscene amounts. Here are some foods you want to eat but in moderation, especially if you are watching your weight.
-Extra virgin olive oil:
So exquisite tasting it is often referred to as liquid gold, one tablespoon provides 120 calories. If you wish to release your inner Italian, do so by being romantic, making a lovely basil and tomato pasta dish, or using hand gestures, but not by adding tons of olive oil to everything. 🙂 La vitta e bella / mamma mia (that`s the extent of my fluency in Italian 🙂 )…
Nuts are a great source of protein, fiber, healthy fats and vitamins. However, a 1/4 cup generally provides around 180 calories. It`s easy to fall head first into that bag of nuts but try your mightiest to keep your portion to a small handful. On this note, nut butters such as peanut or almond butter contain around 100 calories per tablespoon.
Avocadoes are a great source of fiber (a medium avocado provides roughly 13 grams of fiber) and omega-3 but an avocado contains about 300 calories per fruit so enjoy guacamole and such treats in moderation if you are trying to lose or maintain your weight.
Bob Marley sure chose the right type of alcoholic beverage to sing about. Red wine contains antioxidants and resveratrol, a heart protective compound. However, one glass of wine contains about 130 calories so try to keep your alcohol consumption to 1-2 drinks a night, a few nights a week at most.
Though fruits are a great source of vitamins, minerals and antioxidants, fruits do contain sugar and overconsuming them may render weight management difficult as one fruit provides around 80-100 calories. Generally, 2-3 fruits per day are recommended, along with 5-8 portions of vegetables. If you are watching your weight, you are better off consuming more vegetables than fruits.
To put the above information in perspective, consuming 500 calories more than your daily caloric need every day causes you to consume an extra 3500 calories per week (500 x 7). A stick of butter is a pound of butter and is a pound of pure fat. This butter stick contains 3500 calories. This means that consuming an extra 3500 calories leads to weight gain of a pound of fat and cutting 3500 calories leads to loss of a pound of bodily fat. This information is not divulged here for you to start counting and obsessing over calories, but merely to show how the overconsumption of some healthy foods can cause weight gain in the long term. Moderation is always the way to go. 🙂