healthy foods that can make you fat

This superfood is packed with good for you nutrients and antioxidants, as well as belly-filling fiber and heart-healthy monounsaturated fats. But if your goal is to lose weight, you'll need to watch your intake. Avocados are high in fat and calorically dense. One serving size is about 1/5 of an avocado, and clocks in at 50 calories, and a single avocado can deliver more than 350 calories. This means that the small bowl of guacamole you enjoy so much is more than a snack its actually getting closer to a whole meal.

People who consume moderate amounts of red wine (and other types of alcohol, too) may be at reduced risk for heart disease, Alzheimer's, certain types of cancers, and even weight gain. The key word: moderation. A 5 ounce serving is about 130 calories.

Get it guilt free: Beware fishbowl-sized glasses, which make you more likely to overpour. Pour your wine into a measuring cup, and then dump it into your glass to see what a serving looks like in your glassware.

Nuts are packed with heart-healthy omega-3 fatty acids, protein, vitamin E, and fiber but theyre also high in calories. A quarter-cup of almonds, for example, contains 132 calories. Its all too easy to eat them by the handful, like popcorn.

Get it guilt free: Measure out a serving rather than eating straight from the container, and steer clear of these worst nuts for your diet.

Nuts, dried fruits, and oats what could be so fattening about that? Some store bought brands pack in ingredients like honey, added sugar, and chocolate and can set you back hundreds of calories. Plus, as you already learned, nuts are high in fat.

Get it guilt free: Make your own trail mix here's a healthy recipe and limit yourself to a quarter cup serving.

Dried fruits are just normal fruits that have had the water taken out of them. So, a cup of dried fruit packs five to eight times more calories and sugar than a cup of the fresh stuff. Heres some perspective: a cup of fresh grapes is 60 calories, while a cup of raisins is a whopping 460.

Get it guilt free: Go for fresh fruit whenever possible. Use dried fruit sparingly as a garnish, not as a snack.

If you have a gluten intolerance, then you must drop wheat, barley, and rye from your diet to stay healthy. But gluten free products arent necessarily diet friendly. Gluten free packaged foods often replace regular flour with cornstarch and brown rice flour, which are more calorically dense.

Get it guilt free: Whether or not you're on a gluten free diet, you should try to eat as many whole, natural foods as possible, and limit your intake of heavily processed foods.

What could go wrong with a frosty glass of blended fruit, veggies, and ice? When theyre made with ingredients like chocolate, peanut butter, frozen yogurt, or flavored syrups and served in huge cups, then they quickly become a sneaky source of added calories. Some are no healthier than a milkshake!

Get it guilt free: To prevent your blended beverage from becoming a calorie bomb, it should contain nothing other than fresh or unsweetened frozen fruit, ice, plain yogurt, and unsweetened milk.

A serving of tuna canned in water boasts a whopping 39 grams of protein for just 179 calories. Problem is, most people add mayo, which tacks on an additional 90 calories and 10 grams of fat per tablespoon.

Get it guilt free: Swap out mayo for Greek yogurt—you'll get the same tangy flavor for a fraction of the calories and fat, plus an additional protein boost.

The caffeine in coffee may help protect your brain cells against the damage that causes dementia, and your brews antioxidants ward off disease. But if you order a large latte with whole milk, you'll be sipping up to 300 calories and 15 grams of fat.

Get it guilt free: Drink it black, and you set yourself back just 5 calories. Add a splash of fat-free milk and a teaspoon of sugar for just an additional 30 calories.

A container of plain yogurt contains just 100 calories and provides a dose of bone-building calcium. But one small cup of yogurt that comes with fruit on the bottom may contain up to 150 calories and 26 grams of sugar.

Get it guilt free: Buy plain, fat free yogurt and add sweetness with fresh fruit and honey. Fat-free Greek yogurt is even better its naturally lower in sugar but contains double the protein to keep you satisfied longer.