Do you feel like eating the right foods, but this Stubborn pounds will still not go out? You may be blind by food with hidden calories.
“People often assume that when a meal is healthy, it is also low in calories,” says Krista Maguire, RD, CSSD. “However, certain trendy foods have a healthhalo that overshadows its true energy content.”
Even if you have the best intentions to eat healthy, you could eat a lot of calorie -rich foods without knowing it. Here are some frequent calorie offenders and tips on how you can still enjoy without going overboard.
1. Smoothies
“Smoothies sound like a great way to absorb some fruit in your diet, but you can be real calorie bombs if you are not careful,” says Bonnie Taub-Dix, MA, RDN, author of author of Read it before you eat it: bring you from a label to the table. This is because many of them are offset with unfounded syrups, sorbet and even direct table sugar.
In addition, many smoothies bought in the store are much too big (Jamba juice rises to 28 ounces. That is More than anyone else should eat in one session.
Slim it down: Make your own smoothie out of a cup of each Fresh fruitPresent Green vegetablesand unsweetened chocolate or vanilla Almond milk.
2. nut butters
A couple on some Peanuts or almonds requires serious chewing. Not so much for smooth, creamy Nut butter.
“It takes much less time to put a spoon of nut butter in the mouth than chewing a small handful of nuts or peanuts,” says Maguire. “It is easy to overdo it.”
Think about it: How often do you actually have portioned How much PB does your toast go? Many people just put it on until it looks good.
Slim it down: You don’t have to lose your favorite nut butter, but it helps to measure you. Think of a flat tablespoon for smoothies, yogurt or oatmeal and two for sandwiches.
3. Frozen yogurt
It is possible to find some brands with frozen yogurt that are lower in calories, other varieties provide almost as many calories as ice cream. For example, take most flavors at A Popular chain: A cup of froyo can run up to 400 calories, and that does not contain the colorful toppings that add most people.
Slim it down: Whip your own frozen dessert like this Homemade vanilla frozen yogurt. You will check the ingredients And The calories. And if you go to a Froyo bar to create your own combinations, you should take into account the coverings you use. Although the base is lighter in calories, chocolate pieces and gummy bears can quickly compensate for the difference.
4. Coffee drinks
If you store yourself against calorie -rich foods, you can easily forget that drinks can also contribute to your daily calorie intake. Fancy Lattes and Coffee with Creamer are first -class examples.
“If your latte is made from whole milk or Coconut milk and syrupy sweeteners, it could contain Hundreds Of extra hidden calories, “says Taub-Dix.” And that’s before the whipped cream! “
Slim it down: Order a lean milk latte and sweeten it with a scattering cocoa powder or cinnamon. If simple coffee is your thing, try 2% milk instead of dairy and save a few dozen calories. Or if you try to mermaid the dairy products, opt for unsweetened almond milk, what it is about 10 calories For a quarter cup.
5. Treasure
“Sometimes we forget that even though Honey offers natural sugarIt is still sugar, ”says Maguire. In fact, this liquid sweetener contains a third calories than normal table sugar.
Slim it down: “The more sugar you use, the more you tend to long,” says Maguire. “Slowly cut the amount of honey you use and over time your flavor buds wake up with the natural sweetness in food.”
You can also use sugar change like Stevia or monk fruitthat do not contain calories or sugar.
6. Avocado
Remember when we thought, fat foods like Avocados We have weight to gain weight? Now we know better. The truth is, a little slowly digestible fat can keep it fully and satisfied and help them overall less eat.
But the operational word here is “small”. Spread an entire avocado on your toast and you will almost appear 21 grams of fat.
Slim it down: Try a quarter of Avocado for salads and half for toast. You can hold the remains of it Grate the meat with lemon juiceAnd then wrap them firmly with plastic film before put them in the fridge.
7. Cheese
Regardless of whether you throw it in your omelet or layer it in your sandwich, cheese seems to be a smart way to push additional protein. But it is also an easy way to quickly enlarge a surplus of calories.
Many types of cheese can be rich in calories and fat so that it is not necessary to overdo it on the cheese-as good as it tastes.
Slim it down: Exchange a piece of cheese or cheese cheese for two tablespoons of crushed cheese and cut the calories by a considerable amount. If you measure it, you can make sure that you don’t get too cheesy.
8. Sea
43 To 52 Calories per tablespoon
Whether you hemp or flax or SunflowerSama have a moment. However, if you sprinkle them on your already caloric smoothie bowl, you can use meaningless additional calories, which is easy to do when the seeds are so small!
They may look harmless, but they can pack a large calorie -shaped blow.
Slim it down: “Samples are just an accessories,” says Maguire. “Instead of spreading them over their food, they oblige them so that they know exactly how much they use.”
9. Dark chocolate
What could be better than finding out Your favorite enjoyment is Good for you? Dark chocolate is full of Antioxidants And it often contains a lower amount of sugar. However, it delivers about the same amount of calories as Whole milk chocolate. Although it is a healthier option for a sweet pleasure, this does not mean that you can have a second (or third) help without caloric consequences.
Slim it down: You can still get your dark chocolate repair – just do it in moderation. Avoid eating several chocolate squares by melting one in the microwave and drizzling over fresh berries. Sweet tooth satisfied!
10. Coconut oil
“Everyone is crazy without realizing that it adds one much of fat and calories for your diet, ”says Taub-Dix. Like others others DiePresent Coconut oil is mostly fat and offers about 13 grams of fat per tablespoon and makes it one of the fatest and calorie -rich foods.
But in contrast to other oils, almost all of the fat in coconut oil is saturated. “Although there is currently a big debate whether saturated fat is bad for you or not, there is certainly not much science that says that it is good for you,” says Taub-Dix.
Slim it down: If you really enjoy the taste of coconut oil, add only one shot of it at the end of the cooking process. Use a little avocado or olive oil for roasting and swirl a teaspoon of coconut oil at the taste before serving.
Take away
Just because a food is “healthy” does not mean that it is automatically low in calories. If you try to carve your waist, you should be aware of which food you actually eat and how much.
In order not to go over board cross-calorie, pay attention to high-calorie add-ins in foods such as smoothies and froyo and make sure that you serve sizes for smaller foods that are easy to eat, such as seeds and cheese.
