If you focus on eating healthy foods but still can’t seem to shift some unwanted weight, then you could be overdoing some healthy but energy dense foods. Calories (AKA Kilojoules) are calories regardless of whether they come from healthy or not so healthy foods. Overall we need to burn more than we consume in order to lose weight. Dietitian Paula Norris (@MovingDietitian) gives those of us trying to lose weight a few foods to think about
- Juice. Do you know it takes up to 5 pieces of whole fruit to make a 300ml juice. Would you eat this much fruit? Juice is a waste of calories. Get your vitamins from whole fruit and vegetables where you also get plenty of fibre and don’t overload on fruit sugar. Read more on this here.
- Avocado. Yes, it’s full of healthy fats but like all fats it contains more calories per gram (9) than protein or carbohydrates. 1/3 small or 1/4 large avocado per day is reasonable.
- Nuts and nut butter – while these are very healthy, they are also calorie dense. Stick to 20 nuts or 2 tsp nut butter to not go over the top.
- Pasta – While pasta is not an unhealthy food, how much you should eat depends on how active you are. A big bowl of pasta usually means we’re not loading up at least half of our plate with veg. Aim for half a plate of non-starchy veg even when you have pasta and the pasta should be no more than a quarter of your plate.
- Rice – It might not look like a lot when we put it in our bowl but it’s quite a dense food. If you’re trying to lose weight, a quarter of your plate is a good portion size for rice. 1/2 cup cooked is a good portion size for most people
Eat healthier easily and without extreme diets, read here.