You’re probably eating too much of these healthy foods

People tend to over eat nutritious food since its good for them

Racha Adib
Racha Adib - Special to Al Arabiya News
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Many times we make all the right food choices but we may still not be following a healthy diet. How is that possible? Because obtaining the right nutrition is not only about quality but also about quantity. People tend to over eat nutritious food since its good for them, thinking the more they eat good-for-you food the better their health will become. Unfortunately, this strategy tends to backfire, and their effort will go to waste. Let’s go over a list of healthy food you’re probably overeating and why.


This creamy delicious vegetable is loved by many, not only for its health benefits, but also for its great taste. Avocados are incredibly nutritious. Loaded with heart healthy monounsaturated fatty acids and more potassium than bananas, they’re surely a great addition to any diet.

A medium avocado, however, contains 400 whopping calories, equivalent to a whole meal. Next time you want to add some avocados to your dish, include one to two servings. One serving is equivalent to only 1/8th an avocado and contains 45 calories.

Chia seeds

These seeds are so versatile that you end up adding them to your yogurt in the morning, stirring them in your smoothies, and sprinkling them on top of your salads to the extent that you overdo it. Yes Chia seeds are great because they give you 4.9g of omega-3 and 11g of fiber per serving.
So why should you cut down? Because one serving of chia, equivalent to 2 tablespoons, contains 137 calories.


This breakfast food is simply the combination of fiber-rich oats, nuts, honey, and sometimes dried fruits. This nutritious combination has been around since 1863, and for good reason. When added with milk or yogurt, it provides a filling balanced meal.

The problem with granola is that it’s dense and most of the time you end up eating more than you need. In only 1 cup of granola, there are 598 calories and 29.8g of fat on average. Mix it up with some puffed cereal that run at 50 calories per cup to reduce the overall caloric content.


The latest craze touting to detox your body are smoothies. While yes it is an easy way to eat your recommended amounts of fruits and veggies, smoothies might not be as healthy as they are cracked up to be. They can contain surprisingly high calories and sugar levels, although natural, and can easily reach the amounts found in sodas.

Limit the high calorie add-ins when making your smoothies such as fruits, starchy vegetables, and seeds in order to keep the calorie count under control. You can also use unlimited amounts of greens for a low calorie nutrient punch to your smoothie.


One of the best sources of Omega-3, salmon is quite a healthy delicacy. However salmon contains 208 calories per 100g serving while a cod filet or sole contains only 82 calories for the same portion. Salmon actually contains the same amounts of fat as that of red meat, equivalent to 13g per serving.
While you should include fatty fish such as salmon at least twice a week, do control the portions you’re having.


Another great source of plant-based omega-3s, walnuts are nourishing in both nutrients and calories. 2 walnuts are a 45 calorie fat serving and are equivalent in calories and fat to 10 green olives, 6 almonds, and 1 teaspoon of butter.

Do add nuts to your breakfast cereal and on top of your salads, just don’t go over 3-4 kernels per serving.

Brown sugar

Cutting down on sugar and reaching out for brown sugar instead? Unfortunately that’s not much of an upgrade. For starters, most brown sugar is not raw sugar. What usually happens is that manufacturers bleach the sugar to remove molasses from raw sugar resulting in white sugar. Most brown sugar in the market however is white sugar with the re-addition of molasses.

Both brown sugar and white sugar are sugar after all and do not do much to promote health. In fact brown sugar contains 17 calories per teaspoon while white sugar contains 16 calories. Both should be equally limited.

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