The return to normality and the end of the Christmas holidays, already converted into a beautiful memory, is the best excuse to start taking care of our diet in order to feel better and lose those kilos that we have gained during the Christmas holidays.
For this, the most appropriate thing is to bet on healthy foods that provide us with the nutrients we need. However, when we want to feel lighter, it is very common to think that it is best to abandon higher-calorie foods, regardless of whether they are healthy or not.
Surely you’ve ever heard that “nuts are high in calories” or “avocado makes you fat” and thought you shouldn’t eat them, right? Well, you should know that the most appropriate when we want to take care of ourselves is not to stop taking these foods, but to eliminate or significantly reduce the consumption of ultra-processed foods, which in addition to being caloric, are not healthy at all. Among them are fried snacks, soft drinks, pre-cooked ones or any food rich in refined flours, sugar or poor quality oils. Keep reading to know more!
Caloric Foods: the Important Thing Is to Identify if They Are Healthy or Not
To begin with, it is important to differentiate between caloric foods that are healthy and beneficial for our body and caloric foods that are not. As we warned at the beginning, the real problem occurs with foods that, in addition to being very caloric, because of their ingredients, can be harmful to health. These include all these foods:
- Sugary drinks
- Industrial pastries
- Fried snacks
- Pre-cooked pizzas
- Ultra-processed sauces
Of course, there are many more. How to identify them? According to nutritionist Carlos Ríos, creator of the real food movement, the important thing is to look at the ingredients. When a food contains many ingredients and among them is sugar, refined flours (not whole grains), poor quality oils (sunflower, palm …) or one or more additives (preservatives, colorings, sweeteners, flavor enhancers …), bad business. Regardless of whether they are caloric or not, it is best not to consume them, or at least not on a regular basis.
Therefore, if you want to eat a healthy diet or lose weight, the first step is to restrict the consumption of this type of food and bet on unprocessed or very little processed food (fruits, vegetables, nuts, fish, whole grains …). Always giving priority to vegetables and fruit, which should make up the majority of your food each day.
It is true that among healthy food there are also foods that are quite caloric (olives, nuts, extra virgin olive oil …), but not for this reason they should not be stopped, but rather according to the needs of each person. If you have doubts, it is best to go to a dietitian-nutritionist to study your particular case and adapt the consumption of these foods to your needs, since it all depends on your state of health and if you need to lose weight or not.
Below you will find a list of healthy caloric foods with the information on their kilocalories contribution that can serve as a guide to determine their intake, but if you want more specific information, it is best to consult a professional.
20 High Calorie Foods That Are Healthy
Although it is not the most relevant, knowing the caloric intake of foods can help you get an idea of the amount that is recommended to consume of them. All the foods that we show you below, such as salmon, banana or soy, provide a good number of calories, but also many other nutrients that our body needs (proteins, fat, carbohydrates, vitamins …). So don’t be scared by the number of calories! They can all be part of a healthy diet.
- Avocado: 160 kilocalories per 100 grams.
- Goat cheese: 450 kilocalories per 100 grams.
- Soy: 450 kilocalories per 100 grams.
- Black olives: 250 kilocalories per 100 grams.
- Salmon: 200 kilocalories per 100 grams.
- Walnuts: 600 kilocalories per 100 grams.
- Dark chocolate: 540 kilocalories per 100 grams.
- Fresh coconut: 390 kilocalories per 100 grams.
- Banana: 85 calories per 100 grams.
- Chirimoya : 81 kcal per 100 grams
- Hazelnuts: 650 kilocalories per 100 grams.
- Raisins: 300 kilocalories per 100 grams.
- Pumpkin seeds: 520 kilocalories per 100 grams.
- Eels: 280 kilocalories per 100 grams.
- Homemade aioli : 790 kilocalories per 100 grams.
- Barley: 370 kilocalories per 100 grams.
- Chickpeas: 364 kcal per 100 grams
- Olive oil: 884 kilocalories per 100 grams.
- Butter: 717 kilocalories per 100 grams.
In conclusion, it is important to remember that a food with a high energy intake is not always equivalent to fatty or unhealthy food. For example, a food high in polyunsaturated fats (e.g., nuts, soy) is not the same as a food high in trans fats (e.g., industrial products), and in both cases, the food will be high in calories.
Remember that the ideal is that most of your diet is made up of little or no processed foods, regardless of the calories they have. Here we leave you an interesting comparison that shows that 200 calories can be food dishes of very, very different sizes depending on the food in question.
You Are Also Interested in
- Cardio Exercises at Home
- Spinning During Pregnancy
- What Are Kegel Exercises for Men
- How to Lose Belly at Home for Men
- Pregnancy Exercises With Fitness Ball
- How to Use Exercise Bike to Lose Weight
- What Are the Benefits of the Exercise Bike?