Healthy food and drinks that can make you gain weight

Most people are aware to eat at least five portions of fruits and vegetables on a daily basis. They know they should also minimize their sugar and salt intakes. However, even when people believe eating healthy, sometimes they gain weight.

This situation lead to frustration and elimination of some categories of food. As quoted by Hippocrates, “let food be thy medicine and medicine be thy food”. The rule is to have a balanced diet that provides us with the right nutrients in sufficient quantities.

We list 10 healthy food providing antioxidants and healthy fats in order to make a wise choice.

1. Avocados

Almost 10 grams of fiber, twice potassium than banana. They are known to reduce cholesterol levels, cancer and diabetes risks and participate to beautify the skin. However, there is a drawback due to high fat content leading to increase in calories. So, consume with moderation and avoid them in dinners.

Eat them during lunchtime as you can burn the extra calories with activities.

2. Almonds

High in fibres, they lower heart disease risks by providing healthy fats protecting the heart. Medical studies confirmed that almonds consumption is lessened the risk of having potential heart problems. In addition, as it is able to reduce the blood sugar and prevent diabetes.

3. Protein bars and granolas

Easy snack for traveling or after sports with a source of proteins, fibers and vitamins. The right choice is for reduced sugar and fat bars as it increases the calories.

On the other hand, you can opt for a ready to drink alternative. Anyway, the best way to control your sugar and fat intakes is to prepare yourself your snacks and drinks.

4. Dried fruits

Whole-grain, fiber-rich mixes make great on-the-go snacks. Nevertheless, the bad point is that they are dressed up with ingredients such as chocolate, honey, syrups and seeds increasing the calories.

The portion size matters, as a regular daily serving size is about four tablespoons. So, use these convenient dried fruits occasionally and you can prepare your own mix avoiding added sugars.

5. Chocolate

High-cocoa chocolate contains compounds called polyphenols, which research shows may keep blood vessels dilated and help lower blood pressure. Dark chocolate is loaded with powerful nutrients affecting your health such as antioxidants to lower the risk of cardiovascular disease and flavonols to protect your skin against the sun.

It improves brain functions and may prevent memory decline. For a healthy choice, opt for chocolate with high percentage of cocoa and small portions because cocoa comes with saturated fats and sugar.

6. Gluten free foods

Eating gluten free foods is the new trend which are trying people without any wheat allergy. Be aware that many gluten free foods contain more calories than similar versions containing gluten.

Because of ingredients such as corn starch, rice flour used by manufacturers to mimic the texture and taste of gluten, theses foods are more calorically dense than the ingredients they replace.

7. Nutrition waters and smoothies

Tricked-out thirst quenchers might promise magical powers such as energize, freshen and restore your body. Nevertheless, the boost you may feel comes more from sugar than the vitamins. Your body absorbs nutrients more effectively from real food than it does from supplements and keep hydrated with calorie free water.

Smoothies is a blended drink containing milk and flavoured ingredients such as chocolate, peanut butter, syrups, sugars, sherbet or real coconut milk. It can reach around 600 to 1,000 calories in a cup according to the ingredients. It is better to make your own drink at home with yoghurt for a protein boost and raw spices to flavour it.

8. Coffee drinks

Coffee lovers enjoy dark coffee with a measly five calories. However, fast food brands have inundated the drinks market with huge caffeinated drinks offers.

For example, a frappucino topped with whipped cream or a cafe latte made with whole milk can carry almost 300 calories - before adding sugar. If you want to reduce your daily calories, opt for low fat milk and sugar substitutes.

9. Tuna

Lean protein and omega 3 fatty acids source. It helps in building lean muscle tissues and neurological function as it can act as a backup source of energy when carbohydrates and fat are not available. The healthy option is to use it in sandwiches, salads with limited calories; no mayo or yoghurt sauce.

10. Greek yogurt

Heavily strained to remove liquid whey and lactose; leaving a creamy texture with double protein with sodium. Sweetened and flavoured ones can reach approximatively 16 grams of sugar. The best bet is to choose the plain Greek yogurt and add your own fruits to reduce the calories intake.

In conclusion, a balanced diet should provide a variety of nutrients without supplements. Make sure to combine the right choice with limited quantities in order to control weight gain.

Regular exercise is compulsory to burn excess calories to prevent health diseases.