Portion Control is Key
One of the most common mistakes I often see people make in regards to weight loss is over eating “healthy” foods. Foods like nuts, seeds, avocados, dried fruits, granola, hummus, salads, nut butters and cheese are often associated with being healthy or “diet friendly”. While these foods definitely provided nutritional benefits, they can easily add too many calories to our diet if we over consume them. It’s important to always be aware of proper portion control of foods we are eating. Just because a food is considered healthy does not mean we can eat them in unlimited portions!
Portion Control is Key!
|Almonds||1 oz. (23 whole almonds)||163 calories|
|Walnuts||1 oz. (14 halves)||185 calories|
|Sunflower Seeds||1 oz. (2 tablespoons)||165 calories|
|Pine Nuts||1 oz. (2 tablespoons)||191 calories|
|Dried Fruit||¼ cup||120-250 calories|
|Granola||¼ cup||120-200 calories|
|Hummus||2 tablespoons||70 calories|
|Pesto Sauce||¼ cup||230 calories|
|Peanut Butter||2 tablespoons||190 calories|
|Feta Cheese||¼ cup||100 calories|
|Blue Cheese||¼ cup||120 Calories|
All of these foods have great health benefits, but for a small serving size the calories are relatively high. Eating too large of portions of these types of foods can sabotage weight loss, and even cause weight gain! A great way to include these types of foods in our diet without overdoing the calories is to find ways to use them as a topping to a meal or snack, rather than a main part of your plate.