Sneaky Snack Calories
Healthy foods that add up faster than you'd think
Foods that add up fast
- Granola: roughly 400-500 kcal per 100g, easy to over-pour
- Peanut butter: about 191 kcal in just 2 level tablespoons
- Olive oil: about 119 kcal per tablespoon, easy to lose count of while cooking
- Nuts and trail mix: calorie-dense even in small handfuls
- Smoothies: calories vary hugely by recipe and size, can rival a full meal
Why this happens
- Healthy foods are often calorie-dense, not calorie-free
- It's easy to eyeball a 'handful' as smaller than it really is
- Liquid calories (smoothies, oils) are especially easy to underestimate
- None of this means avoid these foods, just measure them
Fix it without overthinking
- Use a food scale or measuring cup for a week on foods you eat often
- Pre-portion granola, nuts and peanut butter into small containers
- Check the label's serving size, not just the calorie number
- Build smoothies around one set recipe instead of free-pouring
Good to know
- Measure portions for a week, then keep checking labels and serving sizes.
Sources
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