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6 Healthy Foods You Might Be Overeating (And How to Control Portions)

1. Avocados: A Heart-Healthy Delight, But Use in Moderation

Avocados are packed with nutrients that benefit your heart, skin, and digestion. However, they are also high in calories and fat. A typical avocado contains 322 calories and 29 grams of fat. To enjoy their health benefits without overdoing it, stick to one-third of a medium avocado per serving. This portion is sufficient for a healthy snack or meal addition.

2. Coconut: A Nutrient-Rich Food, But Don’t Go Overboard

Coconut is an incredibly versatile ingredient, from coconut oil for cooking to coconut flakes for smoothies or trail mix. It provides beneficial nutrients like lauric acid, potassium, and fiber. But, because it's calorie-dense, it’s important to consume it in moderation. Limit your intake to two teaspoons of coconut oil or coconut flakes per meal to avoid excessive calorie consumption.

3. Chia Seeds: Packed with Nutrients, But Only a Little Goes a Long Way

Chia seeds are rich in omega-3 fatty acids, fiber, antioxidants, and protein. They’re a great addition to smoothies, salads, and yogurt. However, too much chia seed can cause digestive discomfort, especially if you're not used to consuming them in large quantities. Stick to one tablespoon per serving to reap the health benefits without overloading your digestive system.

4. Bananas: A Healthy Fruit, But Moderation Is Key

Bananas are packed with vitamins, minerals, and fiber, making them a healthy fruit choice. However, they can be tough on your digestive system if consumed in excess. Eating too many bananas can also increase your potassium intake, potentially leading to potassium toxicity. Limit yourself to a couple of bananas per week, and vary your fruit intake to avoid overconsumption.

5. Quinoa: A Protein-Packed Seed, But Be Mindful of Portions

Quinoa is a nutrient-dense seed that offers fiber and protein, making it a great alternative to grains. However, due to its calorie content, it’s easy to overeat quinoa. Treat it like a starch, and aim for a half-cup serving per meal. This portion size provides all the benefits of quinoa without the added calories.

6. Smoothies: Delicious, But Can Be Calorie-Laden

Smoothies are a popular choice for a nutritious meal or snack, but they can quickly become calorie-heavy if not made thoughtfully. Unlike solid foods, liquid meals don’t trigger the same fullness response in the body, making it easy to over-consume. To avoid this, make your smoothies at home and limit your ingredients. A good smoothie formula includes one cup of ice, one cup of milk or a milk alternative, one serving of fruit, one healthy fat, and a flavor booster like mint or vanilla extract.


By controlling portions and paying attention to ingredient amounts, you can continue to enjoy these nutritious foods without overdoing it.

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