Be careful – not all healthy foods are automatically low in calories. Some superfoods turn out to be calorie bombs.
Munich – "But that's healthy!" – Anyone who has ever been on a diet knows: In addition to exercise and sport, a healthy diet is particularly important. With a healthy lifestyle, you often feel fitter, have more energy and often even find it easier to exercise. But in order to really lose weight, it is not only important to eat healthy, but also to get into a calorie deficit. And some healthy foods contain a lot of calories – which often makes dieting difficult. Many stars now rely on a diabetes drug as a weight loss aid.
They are healthy – but beware: these foods have a lot of calories © Lane Oatey/Imago
These healthy foods have a lot of calories
There are an incredible number of diets: from low carb to keto to intermittent fasting. The choice is huge. But often you don't need an iron diet to lose weight, because only one thing is important for weight loss: eat fewer calories. And: Know what you're eating – even with healthy foods. The U.S. authority USDA provides information about the calorie content of many foods.
- Avocado: Avocados are healthy. With their unsaturated fatty acids, such as omega-3, and the many vitamins, they are a true superfood. But in addition to their nutrients, they are also high in calories. For example, an avocado with an average of 250 grams has about 400 calories.
- Nuts: Most people know that nuts have a high energy content - and with the amount of unsaturated fatty acids, vitamins and fiber, this is no wonder. For example, cashew nuts have about 100 calories per 565 grams.
- Dried fruit: Dried fruit tastes almost like gummy bears. And they are good for the body: they have a positive effect on digestion or strengthen the immune system. Nevertheless, they are higher in calories compared to fresh fruits: While a fresh apple has about 100 calories per 65 grams, the dried version has around 243 calories.
- Whole grain products: The healthier alternative to wheat – that's right! But here, too, healthier does not automatically mean low in calories. For example, cooked whole wheat pasta has about 100 calories at 149 grams, while wheat pasta has about 130. The difference is almost imperceptible – but: Due to their more complex carbohydrates, whole grains are much healthier. And: They satiate better, so you usually eat less of them.
- Salmon: Compared to pork or beef tenderloin, salmon scores above all with its omega-3 fatty acids. But while fish, with its high fat content, has about 180 calories per 100 grams, lean red meat only has about 120 calories per 300 grams. But the following applies here: Red meat is usually highly processed and increases the risk of cancer and cardiovascular disease if consumed regularly - so it should not be more than 600 to <> grams per week.
- Bananas: Bananas are ideal for having a healthy snack on the go. Unlike other fruits, bananas are slightly more energy-dense: about 90 calories per 100 grams.
- Salad: A salad doesn't have a lot of calories – does it? In itself, this is true, but: Toppings such as cheese, ham or croutons and creamy or oily dressings can quickly turn the salad into a calorie bomb. It is better to eat with turkey, chicken or beans and avoid creamy dressings.
- Fruit juices / smoothies: They have a lot of vitamins and nutrients – but also a lot of sugar. Instead of drinking only one glass a day as a water alternative.
The tricks and information mentioned in this article cannot replace a healthy and balanced diet. Use our nutrition tips only as a supplement to an otherwise varied and healthy diet. The information is in no way a substitute for professional advice and is not intended for independent diagnosis or treatment.
Nevertheless, do not avoid healthy foods with a lot of calories
Unlike healthy foods with a lot of calories, there are also those that are very suitable for losing weight – like cucumber. But if you want to lose weight, you don't just have to resort to low-calorie food. Although some healthy foods contain a lot of calories, they should not be avoided. Compared to highly processed or industrially manufactured products, they score points for their good nutrients. If you want to lose weight, you can make sure to use these foods only in moderation.