If you are on a calorie controlled diet, you will need to keep an eye not only on how much food you eat, but which foods you eat. Healthaliciousness have created a list of the top ten foods, in order of calorific value, which should provide some guidance. Some you will already know of, some may be a surprise.
1: Fats and Oils – Calories per cup (205g) are 1849 calories and per tablespoon (13g) are 117 – whew! The following are all some of the different types of oils and you may need to search the labelling on food packaging to see how much is in something before you buy it. Canola Oil, Olive Oil, Palm Oil, Sesame Oil, Cocoa Butter, Sunflower Oil, or Grapeseed Oil are some examples.
2: Nuts and Seeds – Calories per cup (132g) are 948 and per ounce (28g) 201. Look out for Pecans, Pine Nuts, Desiccated Coconut, and Brazil nuts, which are high in calories.
3: Nut and Seed Butters – Calories per tablespoon (16g) are 94. Also look out for Sunflower Seed Butter, or Almond Butter.
4: Chocolate – Calories per bar (101g) are 167. It’s great stuff, but you need to be careful how much of it you eat.
5: Dried Fruit and Fruit Juices – Calories per cup (132g) are 447. Look out too for Dried Cherries, Dried Blueberries, Raisins, and all of the fruit juices that are high in sugar.
6: Avocadoes – Calories per avocado (201g) are 332. Half a typical avocado contains around 2 grams of saturated fat. Remember however, this also a superfood, so no need to take it out entirely.
7: Whole Grains (eg Pasta) – Calories per cup (140g) are 174. Quinoa, Brown Rice, Pearled Barley, and other grains. Remember their great fibre content though.
8: Milk, Dairy and Eggs – Calories per ounce (28g) are 127. Cheeses, Whole Milk, Buttermilk, Yoghurt, even Ricotta. Vital for your calcium intake, these should not be dropped either.
9: Oily Fish – Calories per fillet (88g) are 231. Mackerel, Herring, Salmon, Trout, even Canned Sardines. Fantastic brain food – not to be forgotten!
10: Meat – Calories per 3oz (85g) are 304. All the usuals, Pork, Beef, Lamb and Poultry.
Armed with the knowledge of what has most calories, the trick is not to eradicate certain foods, but to be aware of how to combine them for maximum nutrition and a healthy amount of calories.