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Do you feel you are eating all the right foods, but these stubborn pounds will not go out yet? You can blind from foods with hidden calories.
« People often accept that if a food is healthy, then it is also low in calories, » says Krista Maguire, RD, CSSD. « However, some modern foods have a health halo that overshadows their true energy content. »
Even if you have the best intentions to eat healthy, you could eat very high calorie foods without even knowing it. Here are some common calorie and tips on how you can still enjoy them without overdoing them.
1. Smroi
« Summers sound like a great way to add some fruit to your diet, but they can be real calorie bombs if you are not careful, » says Bonnie Taub-Dix, Ma, RDN, author of Read it before you eat it: Translate you from a table labelS This is because many of them are grown with grants, sorbet and even straight sugar at the table.
Plus, many of the Smutta shops are too big (Jamba Juice goes up to 28 ounces for a big one!), Wrapping the equivalent of four to six servings of fruit. This is more than someone should eat when sitting.
Clear it: Make your own puree of one glass of any fresh fruit, leafy green vegetables and unsweetened chocolate or vanilla almond milk.
2. Walnuts
The grief of some peanuts or almonds requires serious chewing. Not so much for smooth, creamy nuts.
« It takes a lot of time to stick a spoonful of walnut oil in your mouth than to chew a small handful of nuts or peanuts, » Maguire says. « It’s easy to overdo it. »
Think about it: How many times have you actually split how many PB goes on your toast? Many people just hit it until it looks good.
Clear it: You don’t have to lose your favorite nut oil, but it helps to measure it. Consider a tablespoon of cocktails, yogurt or oatmeal and two for sandwiches.
3. Frozen yogurt
It is possible to find some brands of frozen yogurt that have a lower calories, but other varieties supply almost as many calories as ice cream. Take, for example, most of the scents in a Popular chain: A glass of Freo can throw you up to 400 calories, and this does not include those color garnishes that most people add.
Clear it: Beat your own frozen dessert like this homemade vanilla frozen yogurt. You will control the ingredients and calories. And if you go to the Froyo Bar to make your own combinations, keep in mind the garnishes you use. Although the base can be lighter in calories, chocolate chips and chewing bears can quickly compensate for the difference.
4. Coffee drinks
When you are alert with calorie -rich foods, it is easy to forget that drinks can also contribute to your daily calorie intake. Fantastic latte and coffee with cream are the main examples.
“If your latte is prepared with whole or coconut milk and syrupy sweeteners, it may contain hundreds To additional hidden calories, says Taub-Dix. « And this is before the cream! «
Clear it: Order skimmed milk latte and sweeten it by sprinkling cocoa powder or cinnamon. If ordinary coffee is your thing, try spraying 2% milk instead of creamy and save a few dozen calories. Or, if you are trying to pull out dairy products, choose unsweetened almond milk that is around 10 calories For a quarter glass.
5. Sweetheart
« Sometimes we forget that although honey provides natural sugar, it is still sugar, » Maguire says. In fact, this liquid sweetener paches a third more calories than ordinary sugar at the table. So you may think that you choose the healthier option, but in reality it still accumulates numbers.
Clear it: « The more sugar you use, the more you tend to thirst for it, » Maguire says. « Slowly reduce the amount of honey you use and over time your taste buds will wake up to the natural sweetness in food. »
You can also use swaps with sugar such as stevia or monastic fruits that do not contain calories or sugar.
6. Avocado
Do you remember when we thought fatty foods like avocado made us gain weight? We now know better. The truth is that a little slowly absorbed fat can keep you full and satisfied, helping you eat less in general.
But the operative word here is « small ». Spread an entire avocado on your toast and you will almost accumulate 21 grams of fatS
Clear it: Try a quarter of avocado for salads and a half for toast. You can protect residues from browning to rubbing the flesh with lemon juiceThen wrap it tightly with a plastic wrap before placing it in the refrigerator.
7. Cheese
Whether you throw it in your omelette or apply it in your sandwich, the cheese looks like a smart way to get into an extra protein. But this is also an easy way to quickly collect excess calories.
Many types of cheese can be thick calories and high in fat, so you do not need to overdo the cheese-as long as it tastes good.
Clear it: Trade a slice or wedge of cheese for two tablespoons of grated cheese and spread the calories with a considerable amount. Measuring it will help you make sure you are not too cheeky.
8. Seeds
43 yes 52 Calories on a tablespoon
Whether they are hemp or linen or sunflower, the seeds have a moment. However, if you sprinkle them on your already calorie bowl, you could pointlessly add extra calories, which is easy to do when the seeds are so small!
They may look harmless, but they can pack a big calorie kick.
Clear it: « The seeds are just an accessory, » Maguire says. « Instead of sprinkling them on your food, separate them so you know exactly how much you use. »
9. Dark chocolate
What can be better than understanding this Your favorite treat is Well for you? Dark chocolate is full of Antioxidants And it often contains a more sugar. However, an ounce of ounce supplies approximately the same amount of calories as Milk chocolateS So, although this is a healthier option for sweet treat, it does not mean that you can have a second (or third) help without calorie consequences.
Clear it: You can still get your repair with dark chocolate – just do it moderate. Avoid eating numerous chocolate squares, melting one in the microwave and bakeing it on fresh fruits. Sweet tooth pleased!
10. Coconut oil
“All crazy coconut crazy without realizing that it adds very much Fat and calories for 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 most fat and thick calories around.
But unlike other oils, almost all fats in coconut oil are saturated. « Although there is currently a big debate about whether saturated fat or not bad for you, there is certainly not much science that says it’s good for you, » says Taub-Dix.
Clear it: If you really enjoy the aroma of coconut oil, add only a dash of it at the end of the cooking process. Use a little avocado or olive oil for sutation, then rotate to a teaspoon of coconut oil for taste before serving.
Derision
Just because one food is « healthy » does not mean that it is automatically low in calories. If you are trying to get your waistline, keep in mind what foods you really eat and how much.
In order not to overdo it with calories, pay attention to the supplements with thick calories in foods such as smoothies and Freo and keep in mind the size of serving for smaller foods that are easy to eat too much, such as seeds and cheese.
Nutrition
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