Do you feel you eat all the right foods, but these persistent pounds will not go away? You may get blind from food with hidden calories.
“People often assume that if a food is healthy, then it is also low in calories,” says Krista Maguire, RD, CSSD. “However, some fashionable foods have a halo health that overshadows their real energy content.”
Even if you have the best intentions to eat healthy, you could eat a lot of high calorie foods without knowing it. Here are some common calorie violators and tips on how to enjoy them without going to the sea.
1.
“Smoothies sound like a very good way to add some fruits to your diet. But they can be real calorie bombs if you are not careful,” says Bonnie Taub-Dix, MA, RDN, his writer of Read it before eating it: It takes you from the label on the table. This is due to the fact that many of them are captive with free syrups, sorbet, and even straight table sugar.
In addition, many smoothies purchased from the store are very large (Jamba Juice reaches up to 28 oz. For a large one!), Packing the equivalent of four to six portions of fruit. This is more than just eating at a meeting.
Sorry it down: Make your own smoothie from a cup of fresh fruits, leafy green vegetables and non -candied chocolate or vanilla almond milk.
2.
190 calories per 2 tablespoons of soup
Hitting some peanuts or almonds requires serious chewing. Not so much for smooth, creamy nuts.
“It takes a lot less time to glue a spoonful of butter walnut in your mouth rather than chew a little handful of walnuts or peanuts,” says Maguire. “It’s easy to overdo it.”
Think about it: How many times do you actually have part of how many pb go to your toast? Many people just drag it until it looks good.
Sorry it down: You do not need to lose your favorite walnut butter, but it helps to measure. Think of a tablespoon of soup for smoothies, yogurt or oats and two for sandwiches.
3. Frozen yogurt
It is possible to find some brands of frozen yogurt that is lower in calories, but other varieties offer almost so many calories with ice cream. Take, for example, most flavors in a popular chain: A cup of Froyo can run up to 400 calories, and this does not include those colorful garnishes that most people add.
Sorry it down: Pull your own frozen dessert such as this homemade vanilla frozen yogurt. You will check the ingredients and The calories. And if you go to a Froyo bar to make your own combinations, be aware of the overlays you use. Although the base may be lighter in calories, chocolate chips and bears can quickly offset the difference.
4.
When you are a guard against calorie -rich food, it is easy to forget that drinks can contribute to daily calorie intake. Fancy Lattes and Creamer coffee are primary examples.
“If your Latte is made with whole milk or coconut milk and sweeteners, it could contain hundreds of extra hidden calories, “Taub-dix says.” And this is before the beaten topping cream! ”
Sorry it down: Order a skim latte milk and sweeten it with a sprinkle cocoa powder or cinnamon. If simple coffee is your thing, try a dip 2% milk instead of cream and store a few dozen calories. Or, if you are trying to nix the dairy, select almond milk, which is about 10 calories For a quarter cup.
5. Honey
“Sometimes we forget that although honey provides natural sugar, it is still sugar,” says Maguire. In fact, this liquid sweetener packs a third more calories than normal table sugar. So you might think you choose the healthiest choice, but in fact it still concentrates the numbers.
Sorry it down: “The more sugar you use, the more you tend to want it,” says Maguire. “Slowly the amount of honey you use is reduced and over time your flavors will wake up with natural sweetness in food.”
You can also use sugar exchanges such as Stevia or Monk Fruit, which do not contain calories or sugar.
6 avocado
Remember when we thought that fatty foods like avocados made us gain weight? Now, we know better. The truth is that a little slow-down fat can keep you full and satisfied, helping you eat less overall.
But the functional word here is “small”. Spread a whole avocado on your toast and you will almost get to 21 grams of fat.
Sorry it down: Try a quarter of an avocado for salads and half for toast. You can keep residues from browning rubbing the flesh with lemon juiceThen wrap it tightly with plastic wrapper before placing it in the refrigerator.
7. Cheese
Whether you throw it into your omelette or lay it in your sandwich, cheese looks like a smart way to compress it into extra proteins. But it is also an easy way to get to a driver of calories quickly.
Many types of cheese can be dense and high in fat, so there is no reason to overdo it in cheese-just how good the taste is.
Sorry it down: Trade a slice or wedge cheese for two tablespoons soup sliced cheese and cut the calories with a significant amount. Measurement will help you make sure you don’t get too cheesy.
8.
43 to 52 calories per tablespoon
Whether it is hemp or flax or sunflower, the seeds have a moment. However, if you sprinkle them in your already calorie bowl smoothie, you could add without false calories, which is easy to do when the seeds are so small!
They may look harmless, but they can pack a big punch.
Sorry it down: “The seeds are just an accessory,” says Maguire. “Instead of sprinkling them over your food. Disturb them out so you know exactly how much you use.”
9. Dark chocolate
What could be better than learning Your favorite enjoyment is good for you; Black chocolate is full of antioxidants And often contains a lower amount of sugar. However ounce for ounce offers about the same amount of calories as chocolate milk. So, although it is a healthier choice for a sweet treat, it does not mean that you can have a second (or third) helping without calorie consequences.
Sorry it down: You can still get your dark chocolate – just do it in moderation. Avoid eating multi -squares of chocolate with melting one in the microwave oven and taste over fresh berries. Sweet tooth satisfied!
10. Coconut oil
‘Everyone goes crazy coconut without realizing that he adds a lot Fat and calories in your diet, “says Taub-dix. Like other cooking oils, coconut oil is mostly fat, providing about 13 grams of fat per tablespoon, making it one of the fatty and calorie dense foods around.
But unlike other oils, almost all the fat in coconut oil is saturated. “While there is a great debate today as to whether saturated fat is bad for you, there is certainly no great science that says it is good for you,” says Taub-dix.
Sorry it down: If you really enjoy the taste of coconut, only add one dash to the end of the cooking process. Use a small avocado or olive oil to sauté, then swirl in a teaspoon of coconut oil to taste before serving.
The route
Just because a food is “healthy” does not mean that it is automatically low in calories. If you are trying to hit your waist, be aware of the food you really eat and how much.
To avoid the calorie sea, pay attention to dense calorie additives in foods such as smoothies and Froyo, and be aware of the service sizes for smaller foods that are easy to eat too much, such as seeds and cheese.
