Diet Program Nutrition Weight Loss

Healthy Foods to Eat in Moderation

Eating healthy doesn’t mean eating lettuce and water all day long! You’ll want to integrate some real, nutritious food into your diet to get all of the nutrients you need to stay healthy and fit for the long term. While most natural foods are great to eat as part of your weight loss plan, there are some healthy foods to eat in moderation so you don’t sabotage your goals. Here’s some of the top culprits!



Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. Wow! And did we mention that they’re tasty, too? Avocados also have alpha-linolenic acid (an omega-3 fatty acid) and oleic acid, which are key fats. Although we know fat is essential for body function, you have to be careful because avocados also pack about 227 calories for a medium size fruit. So enjoy just a half on a salad or sliced on a sandwich instead of noshing on the whole thing in one sitting!



Eating potatoes helps us maintain bone structure, supports heart health, and lower blood pressure. The problems arise when we start loading them up with fatty toppings or eating them as french fries. Potatoes have lots of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, antioxidants, and pantothenic acid. But enjoy these carbs sparingly! Eat smaller potatoes that have around 110 calories each and stick to toppings like veggies, olive oil, and a small dollop of Greek yogurt.



This popular fruit is great for adding potassium, vitamin A, and fiber to your diet. And they’re pretty convenient to carry in your lunch bag and at an affordable price! Bananas are one of the only foods that can reduce bloat, fight cancer, and increase your energy. But it’s best to enjoy this yellow fruit occasionally and not at every meal. Bananas have more calories than other more water-filled friends like apples, berries, and cherries. Each one has about 120 calories, so it’s best to enjoy half a banana in your smoothie and slice the other half on your granola the next morning.



We love nuts and use them in lots of our recipes, but be careful on the quantity that you’re snacking on. Nuts have healthy fats and protein content, both of which our bodies need to function. Some of our favorites are almonds, walnuts, hazelnuts, and pistachios, all of which can help control blood sugar and have good amounts of fiber to help you feel full. But the trick here is that you only want to eat them in small, handful-size portions. Each ounce has between 160 and 190 calories, so if you are snacking on more than that in a single day, this crunchy treat will be opposite of slimming. And always eat unsalted nuts and nut butters so that you don’t up your sodium intake by accident!



Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, and vitamin B12. And calcium is one of the nutrients most likely to be lacking in the American diet. But before you run out and nosh on a plate of cheese and crackers, pay attention to your portion sizes. Aim for about 1-2 ounces, which is about the size of 2 to 4 dice. If you’re eating more than that, you will definitely derail your weight loss plan. For a quick and healthy snack, enjoy a slice or two of low-fat cheese with whole grain crackers or a piece of fresh fruit like an apple. This is a great after-workout snack to refuel your protein needs!

Stay on track with your diet plan and enjoy your favorite snacks the healthy way and watch the pounds drop off!


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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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