“Healthy” foods that may be plateauing your weight loss

Nutritious foods are not necessarily low in calories. Creating a balance with both higher calorie nourishing foods and lower calorie foods in your diet is key.

Achieving and sustaining weight loss can be a struggle. Not only is it hard work, but it can also seem complicated to many people. Several foods generally perceived as being “healthy” are actually quite calorie dense. High fat foods in particular, can supply many calories easily.

There are three macronutrients in our diet: carbohydrates, protein, and fat. Carbohydrates and protein both contribute 4 calories per gram. Meanwhile, fats provide 9 calories per gram.

The calories from high fat foods, such as olive oil, avocado and nut butters, add up quickly. Consuming these foods in excess can contribute to weight gain or undermine weight loss efforts.

Nutritious High Calorie Foods

• Nuts and seeds: Provide many micronutrients, including vitamin E, magnesium and selenium
• Nut butters: Good source of monounsaturated and polyunsaturated fatty acids, the heart healthy fats
• Olive oil: Rich in healthy, monounsaturated fats and antioxidants
• Coconut: Good source of manganese, a trace mineral, which supports bone health
• Avocado: Contains potassium, vitamin K, vitamin E, vitamin C and several B vitamins
• Salmon and other fatty fish: Provides omega 3 fatty acids and also a good source of protein
• Dried fruit, such as figs and dates: Contain vitamins and minerals, and are also a good source of fiber and antioxidants
• Homemade sauces, such as pesto sauce: Various health benefits depending on which herbs, spices or greens are incorporated into sauces
• Dark chocolate: Rich in antioxidants and can also be a good source of iron
• Granola and trail mix: Fiber containing and can provide a large array of vitamin and minerals, depending on what ingredients are used
• Full fat dairy: Can be a good source of protein or probiotics, depending on the form of dairy. Also a good source of calcium
• Tahini: Contains monounsaturated fats, as well as various vitamins and minerals

It is important to keep in mind that these foods are not inherently bad. Despite being caloric, they still provide nutritional benefits and are also important for satiety. When consumed in moderation, these foods can support an individual’s weight loss goals. Portion control is key.

Pair these foods with lower calorie foods.

Here are a few examples:

• Nuts or nut butters with whole fruit
• Top greek yogurt with blueberries and raspberries
• Utilize tahini and olive oil to create a salad dressing to top various greens and roasted vegetables
• Make an avocado salsa to eat with lean, white fish
• Prepare dark chocolate dipped fruit for a dessert
• Add popcorn or other lower calorie options to a trail mix
• Consume fatty fish with non-starchy vegetable and whole grain side dishes
• Top roasted zucchini with pesto
• Roast an array of vegetables with olive oil

Focus on incorporating more fruit and vegetables into your diet. Doing so helps reduce risk of heart disease, type 2 diabetes, obesity and even some cancers. These plant foods are generally low in calories, and pairing them with the aforementioned higher calorie foods make them tastier and more satisfying.

By creating a balance of all nutrient-dense foods in your diet, you can rest assured that you are supplying your body with satiating, nourishing and nutrient dense foods.

For more information relating to weight loss or consuming a well-balanced diet, sign up for an online diet and nutrition consultation with an Alpha Dietitian.

Once you complete an online consultation, one of our registered dietitians will help you come up with a nutrition plan that suits your needs. Please note that dietitians cannot prescribe medication for weight loss.

To learn more about the conditions we treat or get started with your online consultation, check out our website and sign up today!