The “100 calorie” serving packs seemed to be everywhere a year or so ago, but not all calories are created equal.
100 calories in a banana offers completely different nutritional value than 100 calories in a pack of cookies.
But the creators of those packs didn't have the worst intentions in mind.
Portion control is a real issue in our society.
I’ve heard many people review a restaurant as amazing because, “the portion sizes were huge and you got your money’s worth.”
Quality of food is important, but so is quantity.
Here is a list of 5 nutrient dense foods you should eat in moderation:
A proper serving size is 1/2 cup at 100 calories. Quinoa is high in protein and a complex carbohydrate, but it’s still nutrient dense and serves as many calories as rice, so portion wisely.
2) Peanut Butter
A proper serving size is 1 tablespoon at 100 calories. Although peanut butter is an excellent source of heart healthy fat, 2 tablespoons equals eating an entire snickers bar.
A proper serving size is 1/4 of a whole avocado or a 1/2 of a single side at 80 calories. Avocados are high in antioxidants and health fat but also high in calories. One whole avocado is around 280 calories and that’s not even including chips if you are eating guacamole or using it as a spread.
4) Chia Seeds
A proper portion size is 1 tablespoon at 70 calories. Chia seeds are known as a super food that’s high in omega 3, but if we aren't careful, we can easily add on 200 calories if we don't measure it out in our smoothies or yogurt.
5) Greek Yogurt.
A proper portion size is 3/4 cup all together with fixings at 150 calories. Greek yogurt has less sugar and more protein than the alternatives, but the fixings should be minimal. Fruit, honey, and granola can all add extra calories that add up if we aren't mindful.
It gets easier with time to eye ball a proper portion size, but in the beginning, let your measuring cups and spoons do the talking!