Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
What Are the Sneaky Diet Saboteurs?
Cutting the junk from your diet is the first step towards your healthy
weight, but sometimes, the healthy foods you swap in are surprisingly high in
fat and calories.
That's why serving size matters - even when it comes to fruits, nuts, yogurt, and salads.
So STOP sabotaging your diet!
Follow our guide to healthy—but sneaky—foods. Health friendly swaps and serving sizes follow, making it easier to indulge in meals that pack the best nutritional punch.
Nuts are packed with heart- healthy omega-3
fatty acids, protein, vitamin E, and fibre—but
they're also high in calories.
A quarter-cup of almonds, for example, contains 132 calories.
It's all too easy to eat them by the handful, like popcorn.
HERE’S A HOT TIP
Measure out a serving rather than eating straight from the container. Better still – get yourself a E-ZY SNAX stackable lunch box and you’ll be sure you are only consuming a 100 calorie serving every time!
People who consume moderate amounts of
red wine may be at reduced risk for heart
disease, Alzheimer's, certain types of cancers, and even weight gain.
The key word: moderation.
A 150ml (half a cup) serving is about 130 calories.
THINGS TO WATCH
Beware fishbowl-sized glasses, which make you more likely to overpour.
Pour your wine into a measuring cup, and then dump it into your glass to see what a serving looks like in your glassware.
This superfood is packed with good-for-you
nutrients and antioxidants, as well as
belly-filling fibre and heart-healthy
But if your goal is to lose weight, you'll need to watch your intake.
Even foods packed with healthy fats are calorically dense - so PORTIONS is EVERYTHING!
WATCH YOUR SERVING SIZE
One serving size is about 1/5 of an avocado, and clocks in at 50 calories. A single avocado can deliver more than 350 calories.
This means that the small bowl of guacamole you enjoy so much is more than a snack it's actually getting closer to a whole meal!
Dark chocolate contains disease-fighting
polyphenols and has even been associated
with weight loss —if you don't eat too much
of it, that is.
25g of dark chocolate packs in 155 calories and 9 grams of fat, 5 of it saturated.
Snack on dark chocolate that contains a high percentage of cacao that means it's less sugary. Have just a couple squares at a time.
Dried fruits are just normal fruits that have
had the water taken out of them.
So, a cup of dried fruit packs five to eight times more calories and sugar than a cup of the fresh stuff.
Here's some perspective: a cup of fresh grapes is 60 calories, while a cup of raisins is a whopping 460 calories.
Go for fresh fruit whenever possible.
Use dried fruit sparingly as a garnish, not as a snack.
A container of plain yoghurt contains
just 100 calories and provides a dose of
But one small cup of yoghurt that comes with fruit on the bottom may contain up to 150 calories and 26 grams of sugar.
MAKE YOUR OWN
Buy plain, fat-free yoghurt and add sweetness with fresh fruit and honey.
Fat-free Greek yoghurt is even better! It's naturally lower in sugar but contains double the protein to keep you satisfied longer.
GLUTEN-FREE PACKAGE FOOD
If you have a gluten intolerance, then you
must drop wheat, barley, and rye from your
diet to stay healthy.
But gluten-free products aren't necessarily healthy.
Gluten-free packaged foods often replace regular flour refined flours, and are usually loaded with sugar which decreases nutritional content = sugar crash and cravings a few hours later. Removing glutenous grains also lowers B group Vitamins and Fibre.
GO WHOLE, GO NATURAL
Whether or not you're on a gluten-free diet, you should try to eat as many whole, natural foods as possible, and limit your intake of heavily processed foods.
Wholemeal/rye/sourdough breads are good alternatives to white breads!
The caffeine in coffee may help protect
your brain cells against the damage that
causes dementia, and your brew's
antioxidants ward off disease.
But if you order a large latte with whole milk, you'll be sipping up to 300 calories and 15 grams of fat.
WHAT CAN BE CHANGED
Drink it black, and you set yourself back just 5 calories.
Add a splash of fat-free milk and a teaspoon of sugar for just an additional 30 calories.
Tea contains disease-fighting
antioxidants and has been linked to
improved heart health and reduced risk
However, drinking sweetened bottled tea may do your health more harm than good.
These products are loaded with sugar, and one bottle may contain two or more servings.
GET IT GUILT FREE
Brew your own iced tea and add sweetener gradually to taste; you'll probably use less than you'd get from a bottle.
Or, simply buy an unsweetened variety.
BHSc Nutritional and Dietetic Medicine