Healthy ≠ Portions don’t matter!

Here’s what I mean —

Just because a food is healthy doesn’t mean you can eat unlimited amounts of that particular food while successfully losing weight!

Some foods are VERY healthy and nutritious, yet they contain more calories per serving than you might realize. And if your goal is weight loss, creating a calorie deficit is key.

Before sharing the list, I want to remind you that the point of this post ISN’T to “demonize” these foods or to label them as “bad.” In fact, all 5 of these have AMAZING health benefits! However, if your goal is weight loss, it’s important to understand that these foods may have more calories than you realize per serving. And with many of these foods, it’s easy to eat more than a serving!

Check out 5 common healthy foods & meals that may contain more calories per serving than you realize:

1. Peanut Butter — Peanut butter is a GREAT source of healthy fats, which help to keep us full. But it’s important to keep in mind that two tablespoons of peanut butter contain ~210 calories. PB is a food that’s EASY to over-eat without realizing it.
2. Avocado Toast — One piece of toast with 1/2 an avocado on top contains roughly 300 calories. Double that portion for breakfast, and you’re looking at 600+ calories. YES, avocados are loaded with fiber and nutrients, but they’re also more calorically-dense than other foods.
3. Acai Bowls — Acai bowls contain antioxidants, and are a great source of fiber and healthy fats. However, depending on the toppings, you can consume over 700 calories per bowl. Lower calorie toppings include fresh fruits, while some higher calorie toppings include granola and nut butters.
4. Olive oil contains monounsaturated fats, which *may* help prevent heart disease and strokes. At the same time, 1 tablespoon contains 120 calories. If you’re pouring directly from the bottle, it’s EASY to over-use olive oil. I recommend using a spray bottle to help disperse olive oil evenly while cooking and to help keep portions in-check.
5. Whole-Milk Yogurt — Whole milk yogurt is an excellent source of calcium and probiotics that promote gut health. One cup of plain whole-milk yogurt is roughly 190 calories. If you buy flavored yogurt, chances are the calorie and sugar count is slightly higher.

Remember this doesn’t mean you CAN’T enjoy these foods while losing weight. In fact, you can enjoy ALL of these foods while successfully losing weight, as long as your portions are managed and you create a calorie deficit with the rest of the foods you eat. This post serves as a reminder than portions matter for ALL foods, even those that are healthy and especially those that are more calorically-dense!

Did any of these portions or calorie counts surprise you?