Navigating the maze of healthy eating can be a real headache, with conflicting advice bombarding us from all angles. If you’re looking to tweak your calorie intake to align with your fitness goals, it’s crucial to know which foods pack a caloric punch.
Jana Abelovska, the Superintendent Pharmacist at Click Pharmacy, has come to the rescue with some top tips for those aiming to adjust their calorie consumption.
She warned: “Some processed foods are marketed as healthier options but might surprise you in how many calories they have.
“Yoghurt-coated raisins have double the calories of the same amount of plain raisins – and raisins are already a higher calorie choice than you might imagine.”
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Despite being promoted as a nutritious nibble, Jana highlights that a mere 40 grams of yoghurt-coated raisins can set you back by 120 calories, reports Surrey Live.
She continued, explaining that while raisins can be beneficial when eaten in moderation, they don’t do much in terms of satiety, so those 120 calories won’t keep hunger at bay for long.
Turning her attention to fruit juice, the expert advised weight-watchers to stick to a small serving instead of a large one.
“A 250 ml glass of orange juice also contains over 100 calories, at 120, so if you are watching your weight, enjoying a smaller glass of fruit juice with your breakfast will help,” she explained. “You can also try diluting juice with water, which has the added benefit of reducing the sugar content per glass.”
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Another high calorie but healthy food option are nuts. Jana said: “Nuts are a healthy source of protein and fibre, as well as important vitamins and minerals. For instance, almonds, walnuts and cashews are all good sources of magnesium.
“However, nuts have a high calorie content and although they contain healthy fats that are very good for your heart and overall health, this means that if you’re currently on a low fat diet and trying to lose weight, you should limit your portions of nuts.
“Just one tablespoon of almond butter contains 65 calories, and 40 g of cashews contains 230 calories.”