{"id":27541,"date":"2021-07-12T18:02:05","date_gmt":"2021-07-12T22:02:05","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=27541"},"modified":"2021-08-09T22:14:40","modified_gmt":"2021-08-10T02:14:40","slug":"healthy-foods-that-are-easy-to-overeat","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/healthy-foods-that-are-easy-to-overeat\/","title":{"rendered":"9 Healthy Foods That Are Easy To Overeat"},"content":{"rendered":"<p class=\"p1\">You probably know that whole foods (like fresh fruits, veggies, nuts, seeds, and whole grains) are great for your health, while fried and processed foods don\u2019t usually offer much nutritional value. But while focusing on wholesome foods is a crucial step in establishing healthier eating habits, many of us overlook their recommended serving sizes.<\/p>\n<p class=\"p1\">Nutritious foods can be easy to overeat for the simple fact that they are, indeed, nutritious. You don&#8217;t often hear people saying, &#8220;I feel so ashamed, I ate all the carrots in one sitting.&#8221; For the record, guilt should not be an emotion associated with any type of eating, but if you have a goal to lose weight, portion control matters\u2014regardless of what type of food you&#8217;re consuming.<\/p>\n<p class=\"p1\">\u201cWholesome foods still have calories and may even have more calories than their more processed counterparts,\u201d explains Roger E. Adams, Ph.D., doctor of nutrition and owner of <a href=\"https:\/\/eatrightfitness.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">eatrightfitness<\/span><\/a>. \u201cFor example, many whole-grain breads that are full of seeds and exotic grains may have two to three times the calories of one slice of regular white bread, though they offer more essential nutrients, like fats and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>.\u201d<\/p>\n<p class=\"p1\">Here are nine healthy foods that are easy to overeat (and might ultimately be messing with your goals), plus how to enjoy their goodness in moderation.<\/p>\n<h2 class=\"p1\"><strong>1. Dried fruit<\/strong><\/h2>\n<p class=\"p1\">Because dried fruit is shrunk down to a much smaller size than fruit in its fresh and natural state, it\u2019s easy to overconsume without a second thought. \u201cWhen the water has been removed by the drying process, the fruit has less volume, but the calories remain, so it goes from being a high-volume, low-calorie food to a more calorie-dense food,\u201d explains Adams.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-snacks-trainers-love\/\" target=\"_blank\" rel=\"noopener\">5 Post-Workout Snacks Trainers Rely On To Refuel<\/a><\/strong><\/p>\n<p class=\"p1\">He recommends keeping your servings of dried fruit to no more than a <b>quarter-cup<\/b>\u2014and pairing the sweetness with a little <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a>, such as half a cup of low-fat Greek yogurt or a low-fat cheese stick. \u201cThis helps slow your digestion and lessens your desire to overeat your sweet treat,\u201d he says.<\/p>\n<h2 class=\"p1\"><b>2. Nuts<\/b><\/h2>\n<p class=\"p1\">We&#8217;ve all gone a little overboard on the honey-roasted peanuts at some point, so nuts are probably one of the more obvious healthy foods that are easy to overeat. Although most nuts, such as almonds and walnuts, are wonderful sources of nutrients like vitamin E, fiber, magnesium, and phosphorus, many people eat too many at a time, warns dietitian <a href=\"https:\/\/tobyamidornutrition.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Toby Amidor<\/span><\/a>, R.D., C.D.N., author of <a href=\"https:\/\/www.amazon.com\/Family-Immunity-Cookbook-Recipes-Health\/dp\/0778806804\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>The Family Immunity Cookbook<\/i><\/span><\/a>. \u201cGrabbing several handfuls of almonds, for example, is easy to do for your snack, but it can rack up to hundreds of calories,\u201d she says. \u201cYour best bet is to pre-pack almonds in resealable bags so you have portions already in check.\u201d<\/p>\n<p class=\"p1\">She recommends sticking to a one-ounce portion, which comes out to about <b>23 almonds<\/b>.<\/p>\n<h2 class=\"p1\"><strong>3. Nut butters<\/strong><\/h2>\n<p class=\"p1\">Considering how easy it is to overeat nuts in their whole form, they can be even harder to resist when you grind them up into nut butter. \u201cNut butters are a great way to incorporate healthy fats and protein into your diet, and they can be very satiating, but you might eat more than you mean to before your fullness cues kick in,\u201d says <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">The Vitamin Shoppe nutritionist<\/span><\/a> Rebekah Blakely, R.D.N.<\/p>\n<p class=\"p1\">She recommends limiting your portion size to <b>two tablespoons<\/b> of nut butter, which comes in at around 200 calories. \u201cThis is a good portion for many people,\u201d she says. \u201cIf you take that spoon to the jar, you might be 1,000 calories in before you even know it.\u201d<\/p>\n<h2 class=\"p1\"><strong>4. Smoothies<\/strong><\/h2>\n<p class=\"p1\">There\u2019s no denying that smoothies are a great way to pack a lot of nutrition into an easy-to-drink beverage. However, their downside is that when you blend all of your ingredients together, they often won\u2019t keep you full for as long. \u201cIn liquefied form, your body breaks down your fruit, leafy greens, protein, healthy fats, and other nutritional support quicker, leaving you hungry sooner than you like,\u201d Blakely says. \u201cIt can also be hard to keep track of just how much you\u2019re putting in the blender&#8230;think about what all that food would look like on a plate!\u201d<\/p>\n<p class=\"p1\">Though Blakely loves enjoying smoothies on occasion, she also recommends trying to get your fair share of those nutritious ingredients in their natural form. You may find that smaller amounts are more satisfying and filling than that jumbo blend.<\/p>\n<p class=\"p1\">\u201cAs a general guide for portions, try <b>one scoop of protein powder (or 1 cup Greek yogurt), half to one cup of fruit, a big handful of leafy greens, and one or two tablespoons of nuts, seeds, or a healthy oil<\/b>,\u201d she says. \u201cSipping slowly can also help your brain recognize your fullness, since it can take 20 minutes for those satiety cues to kick in.\u201d<\/p>\n<h2 class=\"p1\"><b>5. Juices<\/b><\/h2>\n<p class=\"p1\">If you have young children, you\u2019ve probably been told to keep them away from fruit juices\u2014and the same goes for adults, too. While enjoying an occasional glass of 100 percent fresh-squeezed orange juice can be healthy, it\u2019s not as nutritious as actually <i>eating<\/i> an orange\u2014and makes it much easier to consume loads of calories and sugar.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-you-eat-too-much-sugar\/\" target=\"_blank\" rel=\"noopener\">9 Surprising Signs You Need To Cut Down On Sugar<\/a><\/strong><\/p>\n<p class=\"p1\">\u201cJust a half cup of orange juice is equivalent to a whole orange in terms of calories and sugar content,\u201d Blakely notes. She recommends consuming no more than <b>four to eight ounces of juice daily<\/b>\u00a0and eating the whole fruit instead whenever possible.<\/p>\n<h2 class=\"p1\"><b>6. Trail mix<\/b><\/h2>\n<p class=\"p1\">Trail mixes, which often contain a mixture of nuts, dried fruit, and sometimes pieces of chocolate, can be a healthy and wholesome snack\u2014but that doesn\u2019t mean you should grab handful after handful from the bag. \u201cTrail mixes have lots of calories per gram and do not take up much space in your stomach, especially after you chew them,\u201d Adams says. \u201cBecause there isn\u2019t a good signal from the stomach to tell you that you\u2019ve had enough, it can be very easy to overeat them.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">That\u2019s why Adams always coaches his clients to pair trail mix with something that has high volume but low calorie count, like an apple. This helps the stomach \u2018feel\u2019 fullness and signal to the brain that you can stop eating. \u201cA<b> half-cup serving<\/b> of trail mix will keep you satisfied without blowing your healthy eating plan,\u201d he says.<\/p>\n<h2 class=\"p1\"><b>7. Veggie chips<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/h2>\n<p class=\"p1\">If you love snacking on something salty or crunchy, veggie chips might seem like an easier alternative to regular spuds. Eat them straight out of the bag, though, and you can end up going overboard on both calories and sodium, Adams says.<\/p>\n<p class=\"p1\">His best advice: Grab one big handful, put it in a bowl, and put the bag away before starting to snack. This will help prevent you from reaching back into the bag for more and ultimately overeating.<\/p>\n<h2 class=\"p1\"><b>8. Healthy oils<\/b><\/h2>\n<p class=\"p1\">Perhaps the sneakiest of healthy foods that are easy to overeat? Quality cooking oils. Olive, avocado, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/superfoods\/coconut-oil\" target=\"_blank\" rel=\"noopener\">coconut oil<\/a> are all wonderful alternatives to canola or soybean. However, they are still pure fat, which means they are calorie-dense. \u201cOne tablespoon usually has over 100 calories,\u201d Blakely said. \u201cAnd, since oils don\u2019t add to the volume you see on your plate, it\u2019s easy to overdo it.\u201d<\/p>\n<p class=\"p1\">She recommends sticking to <b>one to two tablespoons<\/b> total per meal.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p1\"><b>9. Avocado<\/b><\/h2>\n<p class=\"p1\">This green fruit (yes, fruit) is jam-packed with heart-healthy monounsaturated fat, fiber, vitamins C, K, and B6, plus <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">folate<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/potassium\" target=\"_blank\" rel=\"noopener\">potassium<\/a>, according to Amidor<i>. <\/i>\u201cAvocados also provide lutein and zeaxanthin, two carotenoids that can help reduce the risk of macular degeneration (loss of eyesight as you age),\u201d she says.<\/p>\n<p class=\"p1\">While avocados should certainly be a part of your diet, eating one medium-sized avocado in a single sitting costs you about 322 calories\u2014and that doesn\u2019t include the bread or whatever else you eat it with. She recommends sticking to <b>a quarter of a medium avocado<\/b> per serving, which comes out to about 80 calories.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You probably know that whole foods (like fresh fruits, veggies, nuts, seeds, and whole grains) are great for your health, while fried and processed foods don\u2019t usually offer much nutritional value. But while focusing on wholesome foods is a crucial step in establishing healthier eating habits, many of us overlook their recommended serving sizes. Nutritious<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-foods-that-are-easy-to-overeat\/\">Read More <span class=\"screen-reader-text\">9 Healthy Foods That Are Easy To Overeat<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":27548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9,10],"tags":[],"class_list":["post-27541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Healthy Foods That Are Easy To Overeat<\/title>\n<meta name=\"description\" content=\"Eating whole foods is key for weight loss, but portions matter, too. 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