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Foods, Health

20 Healthy Foods You Better Eat in Moderation

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By Dana Leigh Smith

Everything in moderation isn’t just a rule for pizza and cupcakes, it applies to healthy foods like oatmeal and dates, too—especially if losing weight is your top priority.
It’s totally possible to have too much of a good thing: sex, sunshine, and oatmeal, for example. Random combination, we know. But yes, we said oatmeal!
Sure, oats are a super healthy carb, but they’re also extremely calorie-dense, just like cake and truffle fries. And it’s not just oatmeal that should be added to your “everything in moderation” list. We’ve tracked down 19 other wholesome foods—that are packed with both good for you nutrients and calories—that every dieter should be aware of. Don’t think of them as off limits, just don’t eat them without abandon. And once you see how easy it is to scale down your portions and slim down, turbocharge your fit body efforts with these 55 Best-Ever Ways to Boost Your Metabolism.

1. NUTS

The celeb trainer and author of Eat This, Not That! For Abs, Mark Langowski, swears by nuts (especially almonds!) as a flat belly food. “Thanks to their healthy fats and protein content, almonds, walnuts, hazelnuts, pistachios and peanuts can help control blood sugar and keep hunger pangs at bay,” he says. But the trick here is that he’s only eating them in handful-size portions. Each ounce has between 160 and 190 calories. Eat anymore of that in a single day and the crunchy treat will be opposite of slimming.

2. QUINOA

Quinoa, once reserved for the uber-trendy and health-conscious, is now totally mainstream—and we love it! It’s the only whole grain that contains all nine essential amino acids, making it a stellar vegan source of protein. “Cooked quinoa packs 8 grams of protein per cup, contains twice as much fiber as most other grains, and provides heart-healthy unsaturated fats,” explains Alissa Rumsey, Registered Dietitian and Spokesperson for the Academy of Nutrition and Dietetics. “Protein, fat and fiber all help to slow down digestion, which keeps you full for longer and can help with weight control.” The only catch? You’ve got to eat it in moderation to reap the flat-belly benefits. “If you’re using quinoa as a main dish, 1 cup is a good portion to stick to and clocks in at about 220 calories. If having it as a side dish, go with ½ cup,” suggests Rumsey.

3. NUT BUTTERS

In 1884, Canadian Marcellus Gilmore Edson patented peanut butter. It’s been a staple in North American homes for the most of the 131 years since, and it’s easy to understand why. In their purest form, nut spreads like almond, peanut, and cashew butter, are packed with protein, fiber, and healthy monounsaturated fats that are heart-healthy,” explains registered dietitian and co-author of “Should I Scoop Out My Bagel,” Ilyse Schapiro. “Plus, consuming nut butter in moderation (one or two tablespoons), can help with weight loss because it is so satisfying. The good fat helps to fill you up, and prevents overeating later on.”

4. OLIVE OIL

Just short of a miracle weight loss drug, extra virgin olive oil is a dieter’s BFF. Regularly eating the stuff has been shown to boost levels of adiponectin, a hormone that breaks down fat and it may increase blood levels of serotonin, a hormone associated with satiety. EVOO is also a potent source of heart-healthy monounsaturated fats, so it’s a great food to eat well into later life.

 5. DATES

“Dates are a type of dried fruit that provides fiber, B vitamins, and health-boosting minerals, Rumsey tells us. “They’re naturally sweet, so they provide a great base to many traditional dessert foods and can replace some or all of the sugar typically used. Plus, the fiber helps to keep you full for longer, helping you to eat less and potentially lose weight.”

6. BEANS

You already know that beans are good for your heart, but did you know that they’re also one of the best plant sources of muscle building protein and belly-flattening fiber? “This healthy mix of nutrients means that beans are digested slowly, which keeps you full and satiated long after a meal,” explains Rumsey. Since beans and legumes are a bit on the caloric side, portion control is a must. “Consume no more than ¾ to 1 cup of beans or legumes a day,” advises Rumsey. That clocks in between 200 and 250 calories, depending which kind you spoon onto your plate.

7. AVOCADO

Trendy, popular and a bit of an overachiever in the health department (it’s rich in fiber, vitamins B6, C and E, potassium, magnesium and folic acid), avocado is like the homecoming queen of the fats parade. It’s also one of the 20 health foods you should eat in moderation. That’s because a medium fruit (yes, avocado is a fruit) packs a walloping 227 calories. Yikes!

8. HUMMUS

The primary ingredient in hummus is chickpeas. And studies have shown that eating legumes like chickpeas four times a week correlates with a greater fat loss, likely because they’re jam-packed with filling nutrients like fiber and protein. The bad news? Downing half a container of the Mediterranean spread in a single sitting—which is easy to do—may just have the opposite effect. Rumsey suggests eating no more than a ¼ cup serving which has about 140 calories.

9. OATMEAL

Oats: We’re big fans! Are they healthy and delicious? You betcha! But are they low in calories? Not so much. A small ¼th cup dry serving of steel cut oats packs 140 calories—but many people pour out two or three times that amount. But despite its caloric shortcoming, oatmeal has been shown to lower cholesterol levels, help control blood pressure and aid weight loss by boosting satiety, so they still get the green light.

10. DARK CHOCOLATE

Not only can dark chocolate help boost your heart health, it can also help you flatten your belly, thanks to its digesting-slowing stearic acid content. “I tell my patients about an ounce a day can help with their overall health, as part of a well-balanced diet rich in fruits, vegetables, and whole grains, especially if it replaces more indulgent cravings,” says Nieca Goldberg, MD, cardiologist, Director of the Joan H. Tisch Center for Women’s Health at NYU Langone Medical Center. “However, people should remember that more isn’t better, and to make sure they watch portion sizes.

11. CHEESE

“Cheese provides protein and fat, both of which have a satiating effect. Aim for about 1-2 ounces, which is about the size of 2 to 4 dice,” says Rumsey. Take in any more than that and the calorie count will likely be too high to benefit weight maintenance or weight loss.”

12. GREEK YOGURT

There’s no denying that Greek yogurt is the reigning king of the daily aisle—not only is it packed with probiotics, it’s also overflowing with bone-boosting calcium and vitamin D. It’s also “super satisfying which can prevent losing control with portions or going overboard at meals,” says Schapiro. But don’t sit down with a container of the stuff more than once a day. The 0% plain variety has 100 calories for 6-ounces, and the 2% has 130 calories, but the flavored kinds can carry far more than that. “You can use the big tubs if you want to save money, but just make sure to measure out about 6-ounces, or ¾ cup, so you don’t overdo it,” advises Schapiro.

13. BANANAS

Bananas are one of the only foods that can reduce bloat, fight cancer and increase your energy—all for just 19 cents a piece. The best part: Each one comes with a free carrying case, so you can grab it and go! Its only real downside is that it carries more calories than its more water-filled friends like apples, berries, and cherries. Each one has 120 calories, so it’s best to cut yourself off after round one.

14. COCONUT

Coconut and coconut oil are both high in calories and saturated fat, but more than half of that comes from lauric acid, a unique lipid that battles bacteria and improves cholesterol scores. And get this: A study published in Lipids found that dietary supplementation of coconut oil actually reduced abdominal obesity. (Yes, that means belly fat!)

15. SUN-DRIED TOMATOES

Not only do they make tasty additions to pasta, zoodle, and chicken dishes, sun-dried tomatoes are a good source of vitamins C and K and the antioxidant lycopene, which has been associated with lower risk of certain cancers, explains Rumsey. In fact, compared to fresh tomatoes, sun-dried tomatoes can contain 20 percent more lycopene per serving, but they also pack nine times more calories. One cup of them has 234 calories while fresh tomatoes have just 26. That’s a huge difference.

16. POTATOES

Gram for gram potatoes are one of the most caloric veggies in the produce aisle—but that doesn’t mean there isn’t a place for them in your diet. “Potatoes are chock full of nutrients including vitamin B6, bloat-banishing potassium and filling fiber. They’re also rich in antioxidants, and can help to lower blood pressure,” Schapiro tells us. “Stick to a fist-sized potato, for about 110 calories. And if you buy a larger potato, eat half and save the rest for tomorrow. Fried and mashed potatoes tend to add up in the calories and fat department, so it’s best only to eat those varieties on occasion.”

17. DRIED APRICOTS

You’d be hard pressed to find a health or nutrition expert that would advise against eating more veggies and fruit. But remember: this rule doesn’t apply to the dried variety. “Dried apricots are a good source of vitamin A, potassium, and fiber, but a healthy portion of dried fruit is only ¼ of a cup,” warns Rumsey. “Eat any more than that and you’ll go overboard on the sugar and calories.” For a point of reference, a ¼ cup serving of dried apricots has 110 calories and 17 grams of the sweet stuff.

18. GRASS-FED BUTTER

“Butter is making a comeback, and if you’re going to have some, grass-fed is the way to go, says Schapiro. “It is rich in vitamin K2 which may help to reverse calcification in your arteries. Butter can also help slow down the absorption of sugar and carbohydrates, leading to more consistent energy levels throughout the day.That said, grass-fed butter has between 100 to 110 calories per tablespoon. A little goes a long way so you shouldn’t need more. If you can’t control yourself, measure it out and put it on a plate and then put it back in the refrigerator.”

19. BACON

Pork is a potent source of heart-healthy monounsaturated fatty acids, and as long a you don’t pig out, bacon is a great way to reap the benefits. A single pan-fried slice packs just 20 calories and 0.4 grams of fat.

20. FLAXSEED OIL

Also known as linseed oil, flaxseed oil is a great source of ALA, an essential omega-3 fatty acid that can aid weight maintenance and reduce heart disease risks by reducing inflammation. It shouldn’t come as a surprise, though, that it’s calorically-dense— it’s a fat, after all. Stick to a tablespoon or less per day, which clocks in at 120 calories.

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