Sticking to a healthy diet can often feel like an uphill battle, especially with the overwhelming amount of conflicting advice available. Depending on your health objectives, you might be looking to either reduce or increase your calorie intake, which can be challenging if you’re unsure about the caloric content of certain foods.
Fortunately, Jana Abelovska, Superintendent Pharmacist at Click Pharmacy, has some guidance for those wanting 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.”
Despite being promoted as a nutritious snack, Jana highlighted that just 40 grams of these contain 120 calories, reports Surrey Live.
She further explained that while raisins can be a beneficial addition to your diet when consumed in moderation, they aren’t particularly satiating, meaning those 120 calories won’t keep you feeling full for long.
The expert then shifted her attention to fruit juice, advising those aiming to shed pounds to opt for a small glass instead of a large one.
She explained: “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. You can also try diluting juice with water, which has the added benefit of reducing the sugar content per glass.”
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.”
Despite the goodness they contain, Jana cautioned about their high caloric value: “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.”
And on the subject of nut butters, she noted: “Just one tablespoon of almond butter contains 65 calories, and 40 g of cashews contains 230 calories.”