There are many foods people eat that are calorically dense. These foods can be "healthy" or "unhealthy" but calories must be taken into account or weight mismanagement will subsist.
34 Foods to Watch out For
(The following are general estimation of calories because food can be prepared differently)
1. Avocado (Half of an avocado is 130 calories)
2. Nuts and seeds are generally 80 calories per tablespoon full. (A handful is 160 calories)
3. Cheeses (80-120 calories per slice)
4. Sauces like mayo, tartar, BBQ etc. can easily be 30 to 50 calories per tbsp
5. Fatty fish can be 250 calories per 3 ounces (small serving)
6. Whole grain pasta 130 calories per 100 grams
7. Whole grain bread (Most brands 100-140 calories per slice)
8. Peanut Butter is generally 80-100 calories per tablespoon
9. Raisins and dried fruit can be 50 calories per tablespoon (150-200 calories per handful)
10. Dark chocolate chips 50 calories per tablespoon
11. Fattier steak cuts which are most popular are are around 230 calories per 3 ounces
12. Whole/3% milk is around 160 calories per cup (that's a lot)
13. Keto anything especially ice cream is generally higher in calories due to fat content replacing carb content. (Fat is 9 cals per gram, carbohydrates is 4 cals per gram)
14.Store brought smoothies are 250-400 calories per bottle. (Check the labels)
15.Frozen yogurt and flavored yogurt are generally 500-800 calories per pint. (Depends on sugar and fat content, lower calorie options are readily available)
16. Oils are generally 90-120 calories per tablespoon
17. Chickpeas are around 300 calories per cup cooked
18. Potato salad when conventional wit mayo it can easily be 350-700 calories per serving
19. Fries are generally 300 calories per 100 grams which is a typical serving (Medium McDonald's fry)
20. Ice cream is usually 800-1280 calories per pint
21. Pizza (1 medium slice is typically 250-350 calories)
22. Chips can have 300 calories per small bag
23. Juices can be 110-150 calories per 250 ml/cup
24. Homemade cookies 125-200 calories per cookie depending on size and ingredients
25. Popcorn can be 375 calories per serving
26. Lattes, mochas and cappuccinos are generally 280-510 calories per cup
27. Sushi generally 175-200 calories for 3 pieces
28. Mash potatoes 214-250 calories per serving. Depends on milk and or butter used
29. Plain croissants can be 250-400 calories (Medium butter croissant 230 calories)
30. Bagels are usually around 250 calories without ingredients
31. Potato salad can easily be 300-350 calories per serving
32. Syrup is around 50-60 calories per tablespoon. (Below is a table spoon size reference)
33.Mac and cheese is generally around 350-400 calories per cup or 200 grams
34. Energy Bars can easily be 250-400 calories with high sugar content (Read labels)
Bonus Tips and Fixes
Find or make lower calorie versions of the foods above
Continue to Eat the foods above but monitor portion sizes
Find lower fat or lower sugar options which generally reduce the calories
Mix or dilute high calorie foods with lower calorie ones to maintain taste
Find Fat free cheeses, low fat cheeses and monitor the portions
Use low calorie sauces and condiments and dressings
Choose lean cuts of meat like sirloin beef, chicken breast and tilapia fish to name a few
Powdered peanut butter
Use 1% milk instead of 2 or 3% (the lower the % the less calories, skim milk is HALF the calories of whole milk)
Use an air fryer to replace fried foods
Use thinner crust pizzas or dab the excess oil off pizza slices with a paper towel
Try homemade Protein ice cream
Make Homemade or buy reduced fat popcorn
Use sweeteners for coffees and juices or dilute juices with water
Find sugar free syrup or dilute syrups
Avoid butter or Mayo for mash potatoes and potato salad. (Try olive oil and salt)
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