Deception in the Kitchen: How Healthy Foods Can Hide Massive Calories

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What’s one of the things you always hear when it comes to maintaining a healthy lifestyle, especially when it comes to weight loss or weight management? “Eating right is 80% of the plan and working out is only 20%” I’m sure you’ve heard that before, right? Well, I can testify that this is very true. If you’re not making healthy food choices then it doesn’t matter because not even the best exercise plan or trainer can’t outwork a bad diet. Sometimes when people hear this, however, one of the first things they do is increase their volume in healthy food but this can be a trap because even healthy foods can be filled with large amounts of calories and even sugar. The
key is, if you’re dieting, you still need to limit some foods that are considered healthy, but higher in calories. Some of these foods can be tricky because you would never think they would add to your waistline. Ohhhhh, but they can. They can quickly pack on the calories and the pounds. Here are 5 foods that, while being excellent for your health, you need to consume in moderation:

It can be used in salads, soups, casseroles, and stir-fry. You can also use it as a substitute for bread crumbs for coating chicken or other foods. I use it to add a crispy layer to my fried chicken. Yes, I do cook fried foods on occasion. Everything in moderation. Quinoa can also brighten any skillet meal that has vegetables with or without meat.

Caution: One cup of quinoa has about 222 calories, about the same calorie count as brown rice. The key is to control portion size just as you would for rice or pasta.


Raisins are delicious in dishes like oatmeal, cereal, and granola. They also go well with yogurt and other creamy dishes. You can bake them into cookies, muffins, and other sweets as well.

Caution: Raisins have 129 calories and 34g or a whopping 8 1/2 teaspoons of sugar in a box that is 1.5 ounces or 43 grams. This is about the size of the small boxes of raisins that are usually sold in packs of six in the grocery store. It’s important to exercise moderation with raisins because It’s very easy to overindulge in this small, tasty snack.

Peanut butter

You can use it as a spread or dip. Peanut butter can also be used as the base of some sauces, such as peanut sesame sauce. It can be added to granola, smoothies, and
other meals. You can also use peanut butter to make bars and cookies.

Caution: While an excellent source of protein, peanut butter packs a lot of calories! A tablespoon of peanut butter averages about 100 calories. Be careful! It’s easy to eat more than one tablespoon of peanut butter per meal if you coat toast or bread with it.

Chia seeds

Chia seeds have fiber, protein, omega-3 fatty acids, and other nutrients. You can add chia seeds to shakes and smoothies. You can also sprinkle them on oatmeal, granola, and yogurt.

Caution: Like peanut butter, these power-packed seeds pack a hefty amount of calories. One tablespoon of chia seeds has about 70 calories.

Olive oil

Cooking with olive oil is an excellent way to add essential vitamins such as A, D, E, and K. It is also packed with cancer-fighting antioxidants and healthy fats. It is great to use in salad dressings, marinades, and even as an ingredient in skin moisturizer.

Caution: Two tablespoons of olive oil can have an average of 238 calories. This can vary based on the brand and type of olive oil. However, any type of olive oil is generally considered a high-calorie food. The key is to keep an eye on how much you’re consuming. Be careful not to drench your food in it without thinking about the calories you’re adding. As I’m sure you’ve heard a thousand times, moderation is key.

Adding all of these healthy foods to your diet can be very beneficial. You just have to be on the lookout for the high-calorie count that can affect your diet. If you feel like you need more food, try adding more vegetables! An extra dose of healthy, leafy greens can be a great filler and leave you feeling satisfied after a healthy meal is consumed.


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