Article # 222. Beware - The healthy foods that make you fat!

Beware - The healthy foods that make you fat!

You may think that these foods are totally healthy, but could they be ruining your diet?

OLIVE OIL

Tuck in because... It’s high in monounsaturates, which helps keep your cholesterol level, and heart, healthy.

Take care because... One tablespoon contains 123 calories. Switch from your normal oil to olive oil (rather than adding it as an extra to your diet) and don’t exceed three tablespoons a day. 

HOUMOUS

Tuck in because... It’s another good source of healthy monounsaturated fats and provides iron and zinc. It’s low-GI teamed with grainy bread and salad.

Take care because... It’s easy to have too much and the full-fat type has over 300 calories and around 27g of fat per half-pot (100g) serving. 

AVOCADO

Tuck in because... It’s rich in healthy monounsaturated fats and supplies lots of folic acid, along with vitamins E and B6, potassium and magnesium – important nutrients for a healthy heart, nervous system and skin.

Take care because... An average avocado contains 275 calories and 28g of fat. Make sure to account for it in your daily calorie intake. 

MACKEREL

Tuck in because... It’s a top source of omega-3 oils, linked with lower risk of heart attacks, inflammation and depression.

Take care because... A portion of grilled mackerel has 335 calories and 25g fat, compared with 207 calories and 3.1g fat in a large grilled chicken breast. Don’t have more than two oily fish portions a week. 

MUESLI

Tuck in because... It’s higher in fibre and the minerals zinc and magnesium than some more highly processed cereals, as well as being lower in sodium.

Take care because... An average bowl with semi-skimmed milk has 226 calories and 4.7g fat, compared with 154 calories and 1.8g fat in corn flakes. Don’t have more than a 50g serving and make sure it’s the unsweetened type. 

PEANUT BUTTER

Tuck in because... It provides monounsaturated fats, protein and energy-releasing B vitamins.

Take care... It’s fattening in big amounts! Have 30g peanut butter (a golf-ball sized amount) or a handful
of nuts per day, not both.