In a world where health trends often emphasize low-calorie options and portion control, it’s easy to forget that some foods pack a powerful caloric punch. Understanding high-calorie foods can be crucial for making informed dietary choices, otherwise it can lead to weight gain. Being overweight can lead to a myriad of health issues that include an increased risk of heart attack, Type 2 diabetes, fatty liver disease, high blood pressure, stroke, and heart disease to name a few. Exercise is an excellent way to combat extra weight, but diet is ultimately the biggest culprit.
What comes as a surprise to many currently trying to lose weight is some of the “healthy” choices they are making are high-calorie options that should be avoided. Here are 20 high-calorie foods to avoid or eat in moderation.
Caesar Salad
It’s not just a matter of one unhealthy option in Caesar salad but a combination. Choosing a side or main Caesar salad is enough to throw a person’s diet plan out the window. One standard portion of Caesar salad with 100 ml of dressing, a few croutons, and some grated cheese will total more than 540 calories. A lower-calorie option is to make Italian dressing from scratch which will still give a punch of flavour.
Salami
Because salami is low in carbs, it can fool a person into thinking it’s a safe choice. Salami does have some merits such as being high in minerals, zinc, and vitamins, but it’s also very high in sodium, fat, nitrates, and calories. This isn’t a good choice for a person watching calories and/or someone with high blood pressure.
Croissants
A standard-sized croissant is not just full of flavour, but also more than 230 calories. Because croissants aren’t usually eaten plain, this will add to the calorie count.
Cream Cheese
Cream cheese can be seen as the “healthy alternative” to butter on a bagel, but this isn’t necessarily true. Choosing low-fat, and only using a small amount will significantly cut down on the calories.
Chips
Potato chips can be very addictive, with the average person eating at least a handful or two at a time. Not only are they high in calories, but they are also very high in sodium and fat. Snacking on potato chips can total the same amount of calories as a healthy lunch. A single serving of chips totals more than 530 calories. This equates to 100 grams of chips.
Granulated Sugar
Granulated white sugar is a staple in so many recipes and foods, often people aren’t even aware of how much sugar is in an item. A 100-gram serving of granulated white sugar is just under 400 calories. It is also very high in carbs.
Parmesan Cheese
Cheese of any type is traditionally high in calories and parmesan is no exception. In a 100-gram serving of parmesan, there are 420 calories. It’s also extremely high in sodium. Experts recommend rather than eliminating it, cut back on the amount consumed. One tablespoon of parmesan has roughly 20 calories, but will still pack a lot of flavour.
Butter
Butter is both a high-calorie and high-fat option. One tablespoon of salted butter has 100 calories and 11.5 grams of fat. For those trying to lose weight, it should be eliminated from the diet wherever possible. Eating large amounts of butter can lead to weight gain and increase a person’s risk of heart disease.
Mayonnaise
Mayonnaise is a popular condiment used in sandwiches, dressings, sauces and more. It’s also very high in fat and calories, with one tablespoon having 94 calories and 10 grams of fat. Try switching to a non-fat mayonnaise, or another lower-calorie condiment.
Coconut Oil
Coconut oil has gained lots of traction for the health benefits it can offer. Just like many things, coconut oil is healthy within moderation. Consuming too much takes away any beneficial effects. A tablespoon of coconut oil is 117 calories, which is almost identical to olive oil and vegetable oil.
Bacon
While high in flavour, bacon is also very high in fat, calories, and sodium all of which can lead to weight gain. A calorie-conscious substitute can be turkey or chicken bacon, both of which are lower in calories and fat, but can be higher in sodium to help give it more flavour.
Raisins
Because raisins are dehydrated grapes, many believe it can be a good snack choice when dieting. Raisins are much higher in calories and sugar than grapes, with a 100-gram portion equalling 300 calories. A 100-gram portion of fresh grapes is only 69 calories.
Wine
A small glass of wine won’t throw a person off their weight-loss goals, but generally speaking, people have more than just 100 ml of wine per sitting. It is high in calories and sugar.
Pasta
Pasta can be seen as a great choice for making you feel full, and thereby quelling hunger pains and the desire to snack between meals, however, it too is high in calories. A 100-gram portion is 371 calories, without any sauce, oil, or butter on it.
Cheddar
In terms of high-calorie cheese, cheddar comes in near the top because it is a hard cheese. A 100-gram serving has 404 calories and is high in fat. Cheese with more moisture has fewer calories. Eating too much cheese can lead to weight gain and can raise blood pressure since it has a high salt content. It also increases a person’s risk of developing cardiovascular disease.
Peanut Butter
High in protein, peanut butter is also high in fat, salt, and calories. All of this can lead to weight gain and heart problems, despite the fact peanuts are considered relatively healthy.
Dates
Dates are high in fibre, which in moderation is excellent for health. Too many dates will lead to excess fibre, which can cause stomach upset, constipation and more. They are also very high in sugar and calories. Those with Type 2 diabetes need to be very careful about the amount consumed.
Avocado
Often dubbed a “healthy fat”, avocados do have health benefits. Those who are overweight or obese are recommended to only eat half an avocado a day since they are high in calories and fat.
Sunflower Seeds
Snacking on sunflower seeds can fill a craving, and is often thought of to be “healthy”. Just 1/4 portion of sunflower seeds is 186 calories and is also high in oil and fat.
Pistachios
Pistachios have both good and negative health benefits, based on the quantity consumed. When consumed in moderation they can help with blood sugar control, gut health, and heart health. Too many can lead to weight gain since they are high in fat and calories.
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