High-Calorie Food: Avoid or Okay?

Ever looked at a food label and wondered how so many calories could possibly be in such a small amount of food? A high amount of calories in a small portion of food is often an indicator of high fat content (because one gram of fat has over twice as many calories as a gram of carbohydrates or proteins) or high simple sugar (because they pack densely). However, while many of these foods are unhealthy and should be avoided, others are healthy and are perfectly okay in limited amounts. Here are a few examples:

• Salad dressing – A salad can quickly become an unhealthy meal when overloaded with dressing. Some dressings are low-calorie, such as those with a vinegar base, but most, such as Ranch, Blue Cheese, French, or Caesar, are loaded with oils and fats that your body simply doesn’t need. One tablespoon of creamy salad dressing can contain up to 90 calories, yikes! The verdict: avoid.
• Nuts and Seeds – Pili nuts have over 700 calories per 100 gram serving, a frighteningly high amount. Pecans and macadamia nuts are only a few calories behind. Though packed with calories, nuts and seeds are also packed with vitamins, minerals, fiber, and healthy fats. Verdict: Okay.
• Animal fats and oils – Ever debate whether or not to cut off an edge of fat on a piece of steak? You probably won’t have this debate in the future knowing that these fats and oils actually contain more calories than an equal amount of butter. A teaspoon of them is 45 calories; that quickly adds up. The verdict: avoid or limit.
• Cheese – Though high in protein and calcium, cheese is also generally very high in caloric content. Just an ounce of many types of cheese can contain 100 calories. The verdict: avoid or limit.
• Junk Food – It’s called junk food for a reason. This includes candy bars, cheese puffs, donuts, etc. On average, what we call junk food contains 560 calories for a serving of just 100 grams. You know the verdict: avoid.

If you’re trying to cut out calories in your diet, avoiding the deceivingly small extras (dressing, honey, or other toppings) can actually make a significant impact and lead to a healthier lifestyle.