Some everyday foods might be secretly adding more calories to your diet than you realize. It’s easy to think we know which foods are good and bad, especially when labels say "healthy," "lean," or "gluten-free." We all want to see results from our efforts to eat better, whether it’s for a new year’s resolution or a personal goal.
Let’s dive into some foods that might be unexpectedly sabotaging your calorie intake. But first, it’s helpful to understand what calories are and how our bodies use them.
A calorie is simply a unit of energy. Our bodies use energy from food to keep us alive and functioning. We "burn" calories through various activities, and we get that energy from what we eat. Problems arise when we consume too many calories, don’t burn enough, or both.
How do we burn calories? Exercise is a big one, but it’s not the only way. Our bodies constantly use energy. There are four main ways we expend calories daily:
- Basal Metabolic Rate (BMR): This is the energy your body uses just to stay alive – for your brain, heart, and lungs to function. It’s happening all the time, even when you’re resting.
- Non-Exercise Activity Thermogenesis (NEAT): This covers all the movement you do outside of planned workouts. Think about getting out of bed, walking around, cooking, or cleaning.
- Exercise Activity Thermogenesis (EAT): This is the energy you burn during intentional physical activity like walking, jogging, or weightlifting.
- Thermic Effect of Food (TEF): This is the energy your body uses to digest the food you eat and break down nutrients.
The total amount of energy you burn in a day is called Total Daily Energy Expenditure (TDEE). For most people, BMR makes up about 70% of their TDEE, while NEAT is around 15%, EAT is 5%, and TEF is 10%. This shows that a significant portion of our calorie burning happens just by existing, which is why our food choices are so important.
So, are there really "bad" foods? Not exactly, but some foods are definitely less beneficial than others. Foods with very few nutrients, lots of processing, or artificial additives can negatively impact our health. For instance, hydrogenated oils, which are added to improve taste and shelf life in some foods, are not good for our health. Generally, it’s best to focus on natural foods that you eat in moderation.
Let’s look at some common foods that you might think are healthy but could be causing issues with your calorie count:
Peanut Butter: This is a common go-to for many. However, it’s very calorie-dense. A serving of just two tablespoons can pack about 190 calories and 16 grams of fat. It’s easy to eat more than a serving, especially since it’s so tasty. Regular peanut butter often contains hydrogenated oils and added sugar. If you enjoy peanut butter, opt for natural versions made only from peanuts, which contain healthy fats. Be mindful of serving sizes, as it’s easy to misjudge them, leading to a higher calorie intake over time.
Supplements: Supplements are often seen as essential for fat loss or performance, but many contain hidden calories. Things like creatine might have sugar fillers, and protein powders or meal replacements can add processed carbohydrates. Always check the labels to account for these extra calories.
Enhanced Water: Bottled waters marketed as "enhanced" with vitamins and minerals might sound healthy. Some even claim added protein. While they might offer some benefits, many are loaded with sugar, which significantly increases your calorie count without you realizing it.
Protein Bars: These can be convenient, especially for those who exercise regularly or need a quick snack. However, many protein bars are high in added sugar and other carbohydrate fillers used to improve taste and texture. Some are no better than a candy bar.
Gluten-Free Baked Goods: The gluten-free trend has led to many new products. But just like the "low-fat" craze years ago, where sugar was added to compensate for reduced fat, gluten-free products often contain other ingredients to maintain texture and flavor. Being gluten-free doesn’t automatically make a food low in calories.
Smoothies: Store-bought smoothies can be a calorie bomb. They often contain lots of added sugar, processed fruit purees, and other ingredients that might not be clearly listed. Because they are easy to drink quickly, you can consume a large number of calories without feeling full.
Healthy Fats: Even healthy fats like those found in avocados, nuts, and olive oil are still fats, and fat is calorie-dense. One gram of fat has about nine calories, while protein and carbohydrates have only four. Consuming too much of even the healthiest fats can quickly increase your calorie intake. A little goes a long way.
How to Choose Healthier Foods:
All the foods mentioned can fit into a healthy diet, but moderation is key, especially with fats and sugars. Here’s how to make them work for you:
Read the Labels: Nutrition labels are a useful guide. They show serving sizes, calories, and other important nutrient information. The peanut butter example highlights how easy it is to underestimate serving sizes. Keeping a food diary, even using an app, can significantly boost your weight loss efforts because it makes you aware of what you’re actually consuming.
Limit Fat and Added Sugar: Many foods contain hidden fats and sugars that boost flavor. A simple way to reduce your calorie intake is to cut back on these amounts. Since fat has more than double the calories of protein and carbs, reducing fat intake can make a big difference. Look for foods with little to no added sugar and lower fat content.
Prioritize Protein: Protein helps you feel full for longer, which can prevent overeating. Increasing your protein intake can lead to higher satiety levels and help maintain lean muscle mass. By focusing on protein throughout the day, you’re likely to consume fewer overall calories.
Carbohydrate Information: For years, the focus has shifted between fat and carbs as the "bad guy." The truth is, moderation is the most important principle. We still need carbohydrates for basic bodily functions and energy for workouts. Stick to complex carbs like oatmeal, sweet potatoes, rice, and whole wheat bread.
Be Mindful of Overall Calories: Ultimately, your total daily calorie intake is what matters most. By making small, consistent adjustments to your eating habits, you can achieve significant improvements in your diet and well-being without needing a complete overhaul. Be patient with yourself and work with the foods you have available.
Don’t let these foods derail your diet. Many can be enjoyed in moderation, but always pay attention to labels and portion sizes. Just because a product claims to be healthy doesn’t mean it’s the best choice for your goals. Eating more balanced, natural foods will lead you to a healthier body.