Sneaky Foods

For me the sneakiest foods have been things like coffee creamers and dressings. What I thought was 2 TBS of dressing was actually 3-4. Those calories can add up quick not to mention the added fats and sugars.

Pretty sure the point of MFP is not avoid foods because of their calories but to include them in your daily goals?

^ This!

Yup, some of the first things people learn when changing their habits is that a) healthy doesn't mean low in calorie and b) even most healthy foods have to be eaten in moderation.

The yogurt parfait that surprised you? Probably had 2-3 times the yogurt than in a healthy "serving" and if there was granola, well, granola comes in anywhere between 150-400 calories per OUNCE depending on the style/flavor/brand, and most parfaits I've seen at restaurants or convenience stores use 3 times that amount (and not the lower calorie variety). I make my own yogurt parfait all the time, it comes in around 350 calories: 5-6 ounces of yogurt, one ounce or less of granola (and I look at labels and usually don't bring home the higher calorie kinds) or other cereal for crunch, and maybe some berries or melon. Sometimes, if I've been low on protein and high on carbs that day, I skip the granola and add about a half ounce of sunflower seeds or crushed almonds or pistachios instead.

Many delicious looking store bought muffins, if you look at the serving size, are meant to be at least 2 servings. Please, who's eating half a muffin!? (MFPers, that's who, lol)

So yeah, you don't have to cut all those things out, but beware portion sizes. It's a learning process. After a while, you'll be able to look at most things and have an understanding of what a reasonable portion should look like...but even then, I still check labels.

If you are used to eating larger portions, it may seem challenging to reduce the amount you are used to eating. You can do things like mix granola with a lower calorie, higher volume cereal (adding a half a cup of Cheerios, for example, only adds 50 calories, but could double the volume or your snack) or have half of the muffin, with a cup of berries. You can still have those higher calorie items, just have less of them, and then add some lower calorie item to make your meal or snack feel like it's enough food.

Many delicious looking store bought muffins, if you look at the serving size, are meant to be at least 2 servings. Please, who's eating half a muffin!? (MFPers, that's who, lol)

So many packaged foods do this and it irks me lol. Like Pop-tarts, Yakisoba's, those "individual" bowls of Campbell's soups. They package it to look like individual portions and then you read the number of servings and it says 2 or about 2. :grumble:

Like so many people learn using this site, that's why it's SO important to read labels carefully and measure/weigh everything.

I was actually kind of surprised at how much more an actual serving of peanut butter or nutella is than the amount that I put on a piece of toast. I usually weigh out the equivalent of a tablespoon and that's about as much as I used to put on without measuring (or course, that doesn't count what I would eat out of the jar…)

Pasta was one on the worst - cheese I was actually kind of surprised, again, at how much larger an ounce was than I thought. Still less than I would like to eat sometimes, but certainly enough for a sandwich.

Agree^. Some of my surprises were actually like yours. Peanut butter and cheese "servings" are SO much larger than I use, and I LOVE peanut butter and cheese. Once I got my scale, I found out I really only use less than a tablespoon (1/2 of the 2 T. serving on the jar) for a sandwich. Hmmm, it wasn't the PB that made me fat (well, it was EVERYTHING, but I digress). And cheese? Well I pretty well was always using 1 ounce servings, naturally. Hmm.

I was surprised mostly by my meat portions. I LOVE chicken and steak, and what I thought were "deck of cards" appropriate portions were likely 6 oz. or more (umm, I could totally pack away a 12oz. steak). And, smothered in butter and oils and cream sauces. WHOOPS! Meats, always weigh your meats, folks! And be sure to use the appropriate "raw" or "cooked" database item as needed for the situation.

PS: Bacon (2 slices) IS "healthier" calorie wise than two sausage patties (YMMV on brand, size etc.). Who-da thunk it? BACON forever!

Keep in mind that caloric density has nothing at all to do with actual nutritional quality and being healthy or not. There are numerous high calorie foods that are extremely nutritious; conversely, there are any number of low calorie foods that are pretty much void of any actual nutrition.

I don't avoid anything, I just pay attention and I weigh out most high calorie foods.

I think muffins are the worst offenders. I used to love muffins in the morning but now I would much rather eat those calories later in the day. Plus when I eat something like that I am usually starving 1-2 hours later so it sets my whole day up for failure.

I used to eat a bagel toasted with cream cheese every morning but they don't really taste all that great so I switched to english muffins since I like carby breakfasts and shaved off 150-200 calories. I don't miss the bagels at all.

I find myself avoiding pasta lately since it's just not worth the calories for me unless I know it going to be really good.

I had to completely re-train myself on portion size which is probably the biggest contributor.

Many delicious looking store bought muffins, if you look at the serving size, are meant to be at least 2 servings. Please, who's eating half a muffin!? (MFPers, that's who, lol)

So many packaged foods do this and it irks me lol. Like Pop-tarts, Yakisoba's, those "individual" bowls of Campbell's soups. They package it to look like individual portions and then you read the number of servings and it says 2 or about 2. :grumble:

Like so many people learn using this site, that's why it's SO important to read labels carefully and measure/weigh everything.

I hate this! They really need to put the calories for the entire thing. I like to buy the individual serving Digorno's Stuffed Crust Pizza every now and then. Used to be more often until I realized the serving size was 2! Who eats half a mini pizza for ONE?? Why would they even do that?!

Dried Fruits and nuts where the kickers for me: I didn't realize how calorie dense they are. I still have them but in smaller amounts. Check out this link to see for yourself
http://bonduelle.org/feasting/tbd-new-how-many-calories-nutritious-values-in-products/how-many-calories-in-dried-fruits/

Speaking of sneaky foods, anything Monsanto touches. And no GMO label requirements? And why are we still putting high fructose corn syrup in everything!? I don't avoid any foods due to calorie content, i just portion them now. The foods i do avoid now are a result of reading labels for so many years. Mainly stick to the farmers market or outside perimeter at the grocery store.

Agreed. We had people over for burgers and the expiration date on our ketchup was 2 years past. I use pure tomato paste instead of ketchup because of the HFCS. I've even made my own pickle relish.