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Skipping the junk food from your was perhaps the hardest decision you made. However, when it comes to health and weight loss, you try to move accordingly. However, some of these healthy foods you swap in are surprisingly high in calories and fat. It shows that serving size does matter, even when it is nuts, yogurt, fruits or even salads.

Almost everyone (atleast the people who are dieting or following healthy eating habit), tend to choose the salad over the sandwich at lunch or say almonds over a cookie. However,  you still don’t lose weight and to top it all; you see the scale creeping up. Yikes! You never imagined of that situation, didn’t you? But now is the time to take a second look at your ‘apparently’ healthy eating habits.

No, we do not want you to change your menu.It is just the portion size that matters.

Here are some of the “innocent-looking” foods that had been ruining your diet plans.


1. Avocado

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Avocado is a super-food. Each fruit is stuffed with 10 grams of fibre.It also has more than twice the potassium of a banana. Avocado has proved to reduce cancer, lower cholesterol levels, improve skin and also reduce diabetes risk. However, it has high-fat content (heart-healthy mono saturated fat is still fat). Tanya Zuckerbrot, R.D., author of The Miracle Carb Diet says that avocados are caloric-ally dense even though it contains more than 20 Vitamins and Minerals.

  1. Nuts

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Nuts have become the perfect example of the good gone bad. You could find guys chowing down on them even at a local bar or at some sporting event. Just like the avocado, nuts are filled with heart-healthy fats. However healthy doesn’t always mean sinewy. Imagine a couple of beers along with a handful of nuts. That makes some serious calorie intake. Zuckerbrot remarks that a 1-ounce serving of nuts contains at least 135 calories, and the amount of nuts you get in a serving will depend on the choice of nut made by you.

  1. Protein Bars

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Protein is good but could serve the reverse purpose if it is double-decked with ab-killers sugar and fat. Your protein bar approach: Keep them for when you are in a jam, like when you’re travelling or out on a long trip. In those situations eat half the portion size at a time. The second rule is to shop smart. Pick a bar with decreased sugar, or choose a ready-to-drink (RTD) alternative. These products when compared with bars, typically include half the sugar and fat.

  1. Granola Trail Mix

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Whole-grain and fiber-rich mixes make excellent ‘on-the-go’ snacks. However, they are often covered up with ingredients like dried fruits, seeds, honey and chocolate. And, it is hard to hold to the proper serving size. Zuckerbrot said that a portion of granola is only one-fourth cup, which is about four tablespoons which is just enough to keep you feeling satisfied until lunch.  Your idea of attack: Again, save these convenient eats for when you are in a jam and opt for a stripped-down mix sold in a bag that includes a single portion.

  1. Dried Fruit

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Take all the antioxidants and nutrients from various servings of fruit and shrink them down into something that is very easy to eat. That is how we explain Dried Fruits. However, these small fruit snacks are usually packed with sugar, and it is not out of the standard to push through an entire bagful. It is always best to go for raw instead. Zuckerbrot says that two tablespoons of dried raisins or cranberries have the equal amount of calories as 1¼  cups of strawberries or 1 cup of fresh raspberries or cups of strawberries.

  1. Chocolate

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High-cocoa chocolate comprises of compounds such as polyphenols, which may keep blood vessels expanded and help lower blood pressure. But before making a daily practice of the dark sweets, be careful that along with cocoa comes sugar and saturated fat. You may think that it is good for your heart. However, that happens only when you eat in moderation. But, if you overeat, you can pile on weight, which is not heart healthy at all.  You should better look for brands with the highest percentage of cocoa.

  1. Gluten Free Foods

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You might get drawn to gluten-free versions of pizza, pasta and pancake mix would be preferred over others even if you don’t have a wheat allergy. It is only because they just ‘sound’ healthy. But, according to Zuckerbrot, many gluten-free products have more calories than those same versions which contain gluten. Ingredients like cornstarch and brown rice flour, are used by manufacturers to imitate the texture and taste of gluten. These ingredients are more calorically dense than the elements they replace. The best is to stick to whole foods that are otherwise gluten-free such as quinoa.

  1. Nutrition waters

These thirst quenchers might assure you to reviving you from the worst hangover of your life or perhaps help you stay focused at work. However, the boost you experience after drinking a vitamin-enhanced beverage comes mainly from sugar. Some 20-ounce bottles carry more than 30 grams of the sweet essence. Zuckerbrot suggests that you need to get your nutrients from food, and stay hydrated with pure water, which is calorie free.

  1. Smoothies

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Place an order for a blended drink at a juice bar and it is very easy to end up with a gut-busting drink in your hands. Thanks to large cup sizes of smoothies as big as 32 and 40 ounces and with a dessert-like drink with ingredients such as real coconut milk, chocolate, peanut butter, and sherbet, you are slurping down 600 to 1,000 calories or perhaps even more.

  1. Tuna

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Tuna is the best pick if you are taking it in the plain form. It is also wallet friendly. One can contain only around 200 calories and nearly one gram fat. It also has 42 grams of muscle building protein. However, if you plan to take tuna salad instead, that is where everything goes wrong. 10 grams of fat is being added when you add a tablespoon of Mayo into it. Zuckerbrot suggests taking low fat or free fat Mayo instead.

  1. Coffee Drinks

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A cup of black coffee sets you back nearly five calories. But, you must be smart enough to stay away from frappuccinos which contain a lot more fat further, if it is topped with whipped cream, you are merely having a ‘weight gainer’ drink. For instance, a 20-ounce latte prepared with whole milk measures in at almost 15 grams of fat and 300 calories (without sugar of course!).  Zuckerbrot says, If you want to add lightness to a strong brew, then you just need to add a dash of cream instead of the of milk that goes into a latte.

  1. Flavoured Greek Yogurt

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Greek yogurt has got a tart taste, and hence everyone will be tempted to reach for a sweetened-up variety. However, a 6-ounce bottle of blueberry Greek yoghurt sets approximately 16 grams of sugar. The best way to stay fit and eat healthy is to stick on to plain fat-free Greek Yoghurt.