Originally published September 8 2005
Controlling portion size is important with healthy foods, too
by Mike Adams, the Health Ranger, NaturalNews Editor
It is important to control portion size, even with healthy foods and foods that are beneficial to your health, like avocadoes and guacamole, figs, prunes and yogurt, which can be unhealthy or full of calories if overeaten or eaten in an unhealthy form; for example, guacamole loses its health benefits when it's atop a pile of cheesy nachos.
While it's true that some foods may fight disease and help you live longer, many of us forget that just because a food is healthy doesn't mean it's calorie-free.
The good: They're nutrient-dense and packed with antioxidants, vitamins B6, C and E, as well as folate and potassium (60 percent more potassium per ounce than bananas), and they're a great source of monounsaturated fat, which studies have shown reduces serum cholesterol levels when used in place of saturated fats.
The bad: The calories add up; a 7-ounce avocado has about 360 calories.
Its best friends --- cheese, chips and refried beans --- can really pack on the pounds.
Fit tip: Keep avocados and guacamole in your diet, but avoid the fried chips and other unhealthy foods that tag along.
The good: Fresh or dried, high in antioxidants, figs are a top source of fiber as well as potassium, manganese and vitamin B6.
A 1/4-cup serving provides 244 milligrams of potassium (7 percent of the daily value), 53 milligrams of calcium (6 percent of the DV) and 1.2 milligrams of iron (6 percent of the DV).
Most figs are dried, which makes it easy to eat many without thinking, and they're high in calories and carbs.
Yogurt is made by adding bacterial cultures to milk, which changes the milk's sugar, lactose, into lactic acid (a great way to get calcium if you're lactose intolerant).
For instance, a 10-ounce container of Stonyfield Organic Lowfat Yogurt Smoothie has 250 calories, as well as added sugar.
And then there's frozen yogurt, which is typically on a dieter's shopping list but is really closer to ice cream than yogurt.
For instance, H�agen-Dazs Strawberry Nonfat Frozen Yogurt (1 cup): 280 calories; or Ben & Jerry's Chocolate Fudge Brownie Low Fat Frozen Yogurt (1 cup): 380 calories.
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