Diet is a major factor in our overall health and wellbeing. What we eat has a direct impact on our cardiovascular health, brain health, joints and muscles among other parts of the body.
Our weight is also affected by what we eat and is often a driving force behind how people plan their meals. We are all well aware that eating an excess of calories every day will lead to weight gain.
The NHS states that the average daily intake of calories should be around 2,000 for women and 2,500 for men. While we might do our best to stick within these limits, sometimes we could go beyond them.
This could be in part due to a number of foods that seem healthy but are packed with more calories than you would think.
According to experts there are several such foods that we should be mindful of.
Speaking to The Sun, sports nutritionist for Warrior, Jess Hillard, explained: “Many foods at first glance look a healthy option but may contain more calories than we realise.
“This isn’t to deem them as ‘bad foods’ or ‘unhealthy’, just to be eaten in smaller amounts.” Tamara Willner, nutritionist at Second Nature, agreed. She emphasised that we don’t need to avoid foods that are high in fat and calories altogether.
“It’s important to consider all nutrients in food rather than focusing on the often-demonised ‘fat’ or ‘calories’,” she said
“Fat, in the right context, is healthy and keeps us fuller for longer.” But they ruled that overall it is beneficial to stay away from foods that are heavily processed if possible.
“Eating wholefoods is always a healthier option than buying pre-packaged, ultra-processed foods, which tend to be extremely high in sugar and have long lists of unfamiliar ingredients,” she added.
“Any food can be enjoyed in moderation as part of a healthy diet, but in excess, some may pose health risks.”
They shared five supposedly healthy foods that could cause weight gain if eaten in large amounts.
Low-fat yoghurt
Low-fat products typically require a replacement for fat, which usually ends up being sugar or sweeteners, Tamara revealed.
“Overconsumption of sugar leads to weight gain and many different lifestyle diseases,” she explained.
“Having lots of sweet flavours in our diet, artificial or otherwise, also increases our cravings for sweet foods.”
Cereal and granola
These are a popular way to start the day, and are often marketed as being high in fibre or fortified with vitamins.
Tamara said: “Although that may be true, these are ultra-processed and usually also contain heaps of sugar.”
And Jess warned that granola is another breakfast food to take note of, as many brands will contain “saturated fats and excess sugar”.
Dried fruit
You might expect that a handful of dried fruit is as good for you as eating it fresh. However, when fruit is dried, the naturally occurring sugars become much more concentrated.
Tamara said: “Given its size, it’s also very easy to overconsume.” For example, five pieces of dried apricot will yield about 30 grams of sugar – equivalent to seven teaspoons of sugar.
Avocados
“Avocados are very high in fat and therefore do have a higher calorie content,” Jess said.
“However, these are healthy fats and high in omega 3 and 6 fatty acids, essential for brain function and anti-inflammatory properties.”
Therefore, you don’t have to avoid the fruit completely, just “be mindful of how much you are eating.” Jess recommended eating about half an avocado in one go.
Nuts and nut butters
Nuts are also high in healthy fats making them calorific.
If you do want to snack on nuts Jess advised eating no more than a small handful of whole, unsalted nuts.
And with nut butters she recommended you “be careful” and “read the labels”, paying attention to saturated fats and excess sugar.
“Opt for 100 per cent nut butters which contain no oils or sugar,” she added.