Taste nutritionist Chrissy Freer reveals the hidden calories in our food

Taste nutritionist Chrissy Freer takes a look at 12 popular foods and reveals how they’re higher in calories than you would expect. Check out the hidden weight gremlins here.

Our resident nutritionist, Chrissy Freer, dishes on the foods to watch when keeping an eye on your waistline.

Poached egg with wilted kale and avocado.

You’re concentrating on more energy-dense superfoods

Superfoods such as avocado or nuts are indeed nutritious, but they also tend to be energy dense and therefore need to be eaten in moderation. Eat no more than 1/4 avocado or 15 nuts per serve.

Raw chocolate, coconut and seed energy bars.

You’re not looking at what’s in your protein bars

Many store-bought protein bars are extremely high in sugar and kilojoules. It’s best to choose a low-sugar version or make your own snack bar.

Yoghurt and muesli parfaits.

Your muesli has more calories than you think

Breakfast muesli can be a nutritious option, however by nature it’s very energy dense. Portion size is the key or try eating fresh berries and natural yoghurt topped with 1-2 tablespoons of muesli instead.

Kale, lime and coconut water green smoothie.

Your smoothies contain high-fat, high-sugar foods

Smoothies can easily blow out if you start adding calorie-dense foods, such as avocado, coconut oil and medjool dates. Always use plenty of leafy green vegetables as your base, add a little fruit to sweeten and limit yourself to one higher fat/energy addition.

Blueberry and almond muesli bars.

You’re underestimating how much you snack

Mindless snacking, including standing at the fridge door and grazing, or taking a bite here and there as you prepare dinner, all adds up. Be present and make mealtimes an occasion, and always avoid eating on the run. Plan your snacks for the day, sit down and enjoy them.

Digestive tea.

You’re adding hidden sugar without realising

Adding an extra teaspoon of sugar or honey to your cup of tea can quickly add extra kilojoules if you’re having 4-5 cups a day. Try a herbal tea and flavour with a slice of lemon or dried spices instead.

Chia, almond and cacao balls.

Your sneaky snack muffin isn’t so sneaky

Muffins may seem like a healthier option, but the reality is they’re generally jumbo-sized and often higher in sugar than a slice of cake. Swap for a small low-sugar protein bar or bliss ball for a sweet treat.

Flavoured waters.

You’re drinking more calories than you realise

Flavoured mineral water, soft drink or juice can add a lot of empty calories. You can literally drink more calories than you would eat at a meal. Try drinking mineral or soda water that’s flavoured with fresh lime, lemon, frozen berries or mint leaves.

Herbed yoghurt dip.

You’re picking the wrong dippers

Crackers and hummus is an easy snack, but can quickly become high in kilojoules. Try vegie sticks instead paired with a low-fat yoghurt dip, such as tzatziki.

Quinoa salad with salmon.

You’re eating too much rice

Another easy way to consume too many calories is eating a lot of rice when you have a stir-fry or curry. Aim for just half a cup or try swapping for steamed quinoa, which is lower in kilojoules and carbohydrates and yet higher in protein.

Plunger coffee.

You’re forgetting about coffee calories

A morning coffee is a ritual for many, but if you’re ordering a large one with milk or sugar and having more than one a day, the calories could soon add up. Aim for only one milk-based coffee a day, make it a small, and if you do have another, make it a macchiato.

Crunchy baked chickpeas.

Your trail mix isn’t diet-friendly

Trail mix is a convenient snack, but can be extremely energy dense and high in sugar, making it easy to overindulge. Try swapping for roasted chickpeas, which are high in protein and dietary fibre.

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

Originally published as Taste nutritionist Chrissy Freer reveals the hidden calories in our food