Portions Matter, Especially With These Foods

“How much peanut butter do you put on your sandwich?”

I’m not sure, probably about this much (makes the ‘okay’ sign with hand).

This is a common theme with initial nutrition consults. A lot of people don’t even know where they are starting from!

Why is it important to know your starting point? Because that is directly correlated and significantly causes your current body weight.

Not losing weight, but not gaining? – then you are averaging your calories around your maintenance level.

Slowly gaining weight? You are slowly consuming more calories than you need.

No clue how this is happening? Let’s look at a few areas where calories can rack up without keeping them in check.

1) Peanut Butter 

1 serving – 2 Tbsp – 190 calories

What’s another Tbsp? 85 calories.

2) Avocado 

1 small avocado vs. 1 larger avocado – Credit @CarterGood

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To most people, an avocado is an avocado is an avocado… regardless of it's size 🥑🤷‍♀️🥑 • They'll simply plug in their tracking app📱, "one avocado," and go about their day… • But here's the problem 👉 the calorie total between two differently sized avocados can vary, with a large avocado packing two times the calories of a smaller one! 🙆‍♂️ • Now, does that mean bigger avocados are bad for you? Of course not🙅. But if your goal is to lose weight ⬇️, then you still need to pay attention to your calories. Weight loss happens as a result of being in a calorie deficit consistently, regardless of food choices. • It might not be too big of a deal once, but make this mistake (or one similar) 2-3 times a day, and you could end up unknowingly eat through your daily ~500 calorie deficit • All the while feeling angry & confused as to why you can't lose weight despite eating healthy 🥗😡🍎⁉️ • Know someone this could help? Tag 'em below! ⤵️⤵️⤵️ — – – – #envisionbeingthin #weightloss #weightlosstips #weightlosshelp #weightlossfood #portioncontrol #portionsize #losingfat #losingweight #lowcalorie #caloriedeficit #caloriecounting #foodlog #foodjournal #foodtracking #fitness #fitnesshelp #fitnessfood #dieting #diethelp #dietfood #diettips #iifym #ifitfitsyourmacros #flexiblediet #flexibledieting #avocado #avocados #weightlosscoach #healthyfats

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160 calories vs. 320 calories

3) Cheese

1 oz.  vs. 2 oz

1 ounce = 4 dice


115 calories vs. 230 calories

4) High Fat Meats (Summer Sausage)

1 oz. vs. 2 oz

120 calories vs. 240 calories

5) Trail Mix (peanuts, almonds, chocolate candies, raisins)

1 oz. vs. 2 oz.

107 calories vs. 214 calories.

What is the daily difference???

587 calories! 

Small differences can make BIG differences. Know your portions, especially with higher fat foods. Knowledge is power, awareness is key.


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Stay healthy my friends,