Peanut butter on top of a greek yogurt parfait sounds good. What else do you put in it?
Fitness Minutes: (10,436)
243 8/19/13 1:08 P
Despite the high caloric intake of nuts, studies show that those who eat a serving of nuts a day actually increase their weight loss goals. A handful of nuts will fill you up extremely fast and thus in the long term you end up losing more weight.
Not to mention that Harvard studies show that eating nuts instead of other protein sources (like meat) will increase your heart health as nuts are full of healthy fats.
I had this recipe in my recipe app that I thought was a weight watchers recipe. It was a baked sweet and sour chicken recipe. We had made it a bunch; it was one of my husband's favorites. Then I started tracking intake more carefully. Oops! 750 calories a serving! I guess I should have known, but I swore the blog I got it from was all WW recipes. Evidently not!
And, I've gotta be careful with avocado too... it's one of my favorites!
Fitness Minutes: (65,437)
2,489 8/19/13 8:33 A
Yes... nuts are indeed calorie dense and delicious! ;) I love peanut butter myself but carefully measure my portions, those calories from fats add up quickly.
My mistake was with avocados. I had heard how healthy they are to eat and decided to start making avocado smoothies. I bet I used to use a whole avocado in one smoothie (in addition to whatever else I put in there). About 250 cals just from the avocado. Probably added too much honey as well to sweeten and banana (a high calorie fruit). I wouldn't be surprised if those smoothies I used to make ran close to 500 cals. I thought they were helpful for losing weight. o_O
With any calorie dense food (fats). I use them to accent my meals now. I mix avocado with Greek yogurt and use it as a mayo. I drizzle natural peanut butter on top of my Greek yogurt parfait. I add a small serving of cashews to my salad or in a chicken wrap.
Before I started tracking, even though I made healthy choices, I was eating too many calories. I could easily snack on a cup of peanuts throughout the day for 640 calories. Now I measure nuts. Sometimes I add them to salads.
Two that shocked me when I started tracking were: The Jimmy Johns Beach Club #12: 790 calories 41 grams of fat. That's more calories than a Big Mac. Panera pumpkin muffin: 590 calories and 22 grams of fat. Panera lists calories on the menu at the store for sandwiches but not the baked goods.
Tracking also helped me with portion sizes. Before tracking, my "serving" of ice cream was at least double the 1/2 cup serving size.
with nuts and granola the servings size is small - 1/4 cup- so you do need to be aware of that when choosing them. avocado is another mostly fat. the serving size is 1/4 of the avocado so you do have to watch.
definitely makes one be aware of choices, and the value of tracking in advance, I guess
Fitness Minutes: (419)
34 8/18/13 11:11 P
I thought I was making a better choice when grabbing peanuts as a snack tonight instead of ice cream or something else sweet... 400 calories for a 1/2 a cup?!? Wow.... Totally made me go over my calories today. Well now I know... Won't be reaching for those again! What "opps" calorie mistakes have you made?
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