Thursday, 21 April 2016

15 Healthy Foods You Should Eat in Moderation


Healthy foods should make 80-90 percent of your diet, if not all. But some healthy foods should be eaten in moderation due to their high calorie content.
As you may know, eating healthy foods is not enough for weight loss. You have to maintain a calorie deficit. If not eaten in moderation, the foods below will reduce your calorie deficit.
1. Avocado
Avocado is an excellent source of mono and polyunsaturated fat, and it’s also rich in vitamins and minerals. But this health food has lots of calories. One large avocado contains up to 400 calories.
Get the benefits of avocado by eating small slices.
2. Dark chocolate
Dark chocolate is rich in antioxidants and has numerous health benefits – it can boost your mood, lower blood pressure and control your blood sugar.
Beware that a one ounce piece contains 170 calories. Always buy dark chocolate which is low in sugar and high in cocoa.
3. Nuts
Nuts are rich in monounsaturated fat and they help keep hunger at bay. But they can easily cancel your calorie deficit. A handful of nuts contains 180 to 200 calories.
4. Nut butter 
Butter made from nuts is also high in calories. Other than the calories from the nuts, it’s loaded with fat and sometimes added sugar or salt.
Remember to check the labels when buying nut butter, look for butter with few ingredients, and low sodium and sugar. Aim for at most two tablespoons of nut butter per day.
5. Olive oil
Olive oil has numerous health benefits and it’s a better cooking alternative than vegetable oil. But one tablespoon of olive oil contains 120 calories. Avoid adding too much olive oil to your salads and food.
6. Greek yogurt
Greek yogurt has more protein and less carbs than regular plain yogurt. And even though a cup of plain Greek yogurt only contains 140 calories, most people don’t like how it tastes, so they add honey and other toppings to sweeten it. This consequently increases the calorie intake.
7. Whole wheat bread
Most whole wheat breads contain the same amount of calories as white bread. A slice of whole wheat bread contains 70 calories and 2 grams of dietary fiber.
8. Dates
Dates are rich in fiber, vitamins and minerals. But eating this sweet fruit mindlessly can increase your daily calorie intake. One date contains 25 calories.
9. Potatoes
Potatoes are not just bad when eaten in the form of chips or French fries. Even baked potatoes are high in calories. One medium boiled potato has 108 calories, and a baked one has 170 calories.
10. Granola
A cup of granola can give you full meal’s worth of calories. One cup of granola contains 598 calories. This is definitely one of the foods you should avoid when trying to lose weight.
11. Popcorn
Air popped popcorn makes a good snack. But you never know what you’ll get when buying popcorn. A bag of popcorn in the supermarket can contain up to 700 calories.
If you want to snack on popcorn, make it at home.
12. Hummus
This tasty snack is packed with proteins, fiber and fats. But the main ingredients used to make hummus – chickpeas, sesame paste and olive oil, are all high in calories.
One cup of homemade hummus contains 435 calories.
13. Bananas
Bananas are arguably the most affordable health food. But one medium size banana contains 120 calories. So don’t eat more than one per day.
14. Cheese
Consuming cheese regularly can hinder weight loss or cause weight gain. 50 grams of cheddar cheese contains 202 calories.
15. Coconut milk
Coconut milk is known to boost metabolism; unfortunately one cup contains 550 calories. When shopping, look for brands with low-calorie coconut milk.
Now, you don’t have to avoid these foods. Just eat them in moderation or occasionally. Most of the foods you eat should be high in volume and low in calories. 

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