Calorie-cutting mistakes you’re probably making

Nutritionist Chrissy Freer explains how losing weight is not about taking short cuts. Here she explores all the calorie-cutting mistakes many people make.

Embarking on a diet? We asked our nutrition editor, Chrissy Freer, for her advice on common calorie-cutting mistakes, so you don’t scupper your healthy eating plans without even realising it.

Avocado & feta smash on toasted rye.

Skipping breakfast

Skipping meals simply sets you up to make poor choices later in the day, often resulting in overcompensating and consuming more calories. Start the day with a filling brekkie, like this quick and easy avocado toast.

Spicy avocado toasted muffin with shaved ham and spinach.

Avoiding salmon

You may be tempted to avoid salmon due to its high oil content. Yes, salmon is higher in fat than white varieties, however, it is rich in heart-healthy omega-3 fatty acids linked to reducing risk of heart disease, stroke, eye degeneration or vision loss, and even dementia.

Yoghurt & peach dip.

Choosing low-fat products

Choosing low-fat or fat-free products can be a trap. You may think you’re saving in calories, but they’re often high in sugar to replace the fat (such as in low-fat yoghurts), making them less satisfying, plus you tend to eat more of them. Opt for Greek-style yoghurt instead, naturally sweetened with fresh fruit.

Spicy avocado toasted muffin with shaved ham and spinach.

Avoiding avocado

Don’t avoid avocado due to its high fat content. Yes it’s high in fat, but it is also rich in heart-healthy mono-unsaturated fatty acids. Try spreading one tablespoon avocado per serve on your toast, wrap or sandwich and skip the mayo.

Smoothie bowl.

Not eating enough dairy

There is proof that the saturated fat content in milk and other dairy products such as cheese, actually helps makes you feel fuller, which may assist healthy weight management. Smoothie bowls are a great breakfast option.

Mediterranean omelette wraps.

Only eating egg whites

A common mistake is only eating egg whites, and not the yolk. While egg whites are virtually fat free, with most of the fat content being in the yolk, it is the yolk that contains most of the other nutrients, such as vitamins A, D, iron and zinc.

Hummus and pomegranate dip.

Not snacking

Over snacking is not ideal, but having two small nutritious snacks a day (between main meals) helps keep your metabolism ticking along, as well as preventing overeating at meal time. This hummus and pomegranate dip is perfect for an afternoon snack.

For more recipe ideas, go to taste.com.au or check out the Taste Test Kitchen now.

Originally published as Calorie-cutting mistakes you’re probably making