Mistakes That Increase Your Diet Calories

There are many foods that, besides being tasty, offer benefits to our health and, therefore, can be part of a healthy diet and weight loss.

But when it comes to using these foods and preparing some dishes, some people overdo the additional ingredients, which adds extra calories to their diet.

Below is a list of foods that are often prepared and / or consumed incorrectly, which adds calories to food? As well as tips to prevent these mistakes from disturbing your diet:

1. Egg

The egg is well known to be a healthy food, but should not be consumed in excess or accompanied by other caloric ingredients.

Nutritionist and personal diet Sabrina Lopes explains that a boiled egg has an average of 98 calories. Already a cheese omelet, about 126 calories.

To consume less calories in the omelet, one should avoid placing yellow cheeses, prefer white cheeses, also avoid sausages such as bacon, pepperoni, among other ingredients. Can she even add vegetables ?, says Sabrina.

2. Potato

Potato is a food that pleases most people. But the way it will be prepared makes all the difference in diet to those who are looking to lose weight or simply maintain weight.

Jackeline Taglieta, a nutritionist from the University of São Paulo (USP), postgraduate in Functional Clinical Nutrition, explains that a cooked potato skimmer (50g) provides 40 calories. Already a potato chip skimmer (30g), 80. That is twice the calories!

3. Meat

The same is true with meat. The way it is prepared makes all the difference in a diet.

Sabrina Lopes explains that a grilled meat has an average of 140 calories, while a breaded meat has about 320.

4. Fish

Fish is well known for its health benefits and low calories, making it a super important dietary diet for those looking to lose weight or simply a healthier life.

However, it is worth paying attention to the difference in calories between a roast fish and a fried fish (this without underscoring the harm that fried foods offer to our health).

Jackeline Taglieta points out that a roasted white fish (eg hake) fillet (150g) has 150 calories, while the same fried fish provides 230 calories.

5. Milk

Nutritionist Jackeline explains that one cup of skim milk (200 ml) provides 70 calories. But if you add two tablespoons of chocolate milk to the same amount of skim milk, you will consume 144 calories.

6. Cheese

People should also pay attention to the type of cheese they will consume. Jackeline Taglieta points out that a medium slice (30g) of minas fresco cheese has 45 calories? same amount that offers a medium ricotta slice.

Already a thin slice (15 g) of cheese plate provides 55 calories. And two slices, which add up to 30g, offer 110 calories.

In the case of mozzarella, a thin slice (15 g) has 50 calories.

7. Pasta

When preparing a pasta, it is essential to choose good ingredients and avoid overdoing it.

Dietitian Jackeline points out that a deep-fried pasta dish (200g) offers an average of 274 calories. "We should not add ingredients such as bacon, ham, sausage, sour cream, cheese etc., because, in addition to significantly increase the calorie content, greatly increase the inflammatory profile of the dish, further harming those who seek to lose weight or maintain weight?" , says.

8. Cheese on Noodles

Many people have the habit of adding grated Parmesan cheese on top of dishes, especially in the case of pasta. However, one must remember that it also adds calories to the diet.

Jackeline Taglieta explains that a tablespoon (10g) of traditional grated Parmesan cheese has 43 calories. And one tablespoon (10g) light grated Parmesan cheese, 36.

Thus, even if you choose the light version, it is important to avoid overeating, so that the pasta dish does not become too caloric.

9. Orange Juice

Some people prefer, instead of sucking an orange, to making a natural fruit juice.

However, nutritionist Sabrina Lopes points out that when we consume the juice instead of the fruit, we end up eating more calories, since there are more than one fruit in it. "Also, some people end up adding sugar to it," he says.

This does not mean that natural orange juice cannot be consumed at one time or another. But it should not replace fruit daily and should not be sweetened.

10. Breads

If you are going to prepare a bread at home, the tip is to improve its nutritional profile.Jackeline Taglieta explains that instead of thinking only about calories, it is more worth replacing part of the white flour with whole grains such as quinoa, oats and flaked amaranth; seeds like flaxseed, sesame, sunflower seed etc. "And in relation to oil, the tip is to use coconut, olive or canola," he says.

You should still use as little sugar as possible and, when using, prefer organic. "There's not much to change the nutritional value of bread itself, but it's possible to work out the effect of bread on the body by improving its glycemic index and fat profile," says nutritionist Jackeline.

General tips for not adding extra calories to the diet

• Sabrina Lopes points out that, when preparing food, we can avoid some calories in the seasoning, using minimal amounts of functional oils, avoiding industrialized seasonings and abusing herbs and natural seasonings.
• Nutritionist Sabrina stresses that to reduce calories, it is also essential to exchange fried foods for baked and grilled preparations.
• Sabrina recalls that exchanging refined foods, such as white flour, for whole meal also helps in reducing extra calories.
• Jackeline Taglieta stresses that it is important to avoid using sugar in juices, fruits etc. In the case of people who are very used to the sweet taste, the tip is to decrease the amount of sugar, training the palate with the natural taste of food and drink.
• Another tip from nutritionist Jackeline is to replace curd with soybean paste.
• Nutritionist Jackeline suggests not taking a full glass of juice, but only half a glass at a time.
• Jackeline Taglieta reminds us that olive oil is healthy, but should not be used excessively when seasoning the salad. One dessert spoon on average is enough.
• The nutritionist Jackeline explains that you should not put bacon, pepperoni and sausage in the preparation of beans. Those who like the smoked taste should opt for smoked tofu.
• Jackeline points out that one has to be careful with ready salad dressings. The best options for seasoning the salad are apple cider vinegar, balsamic acid, lemon and orange.
• The nutritionist Jackeline reminds that you need to use as little oil and butter as possible in the preparation of dishes. Having good quality nonstick cookware at home is also important. Will the use of fats often be dispensed with?

These tips make it much easier to avoid mistakes in the preparation and consumption of food and thus more easily reach your goals!

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