Too much of any type of food can make you fat. Large portion sizes are one of the major contributors to weight gain. Many healthy foods are more satisfying and have fewer calories per serving, however, so you are less likely to over-eat them. Emphasize naturally low-calorie healthy foods and become aware of portion sizes to keep your weight in check.
Dieting Basics
To lose weight, you must take in less energy than you burn. You get energy from the calories in food, so if you eat more calories than you burn regularly, then you will gain weight. Your body does not care if those calories come from junk foods or healthy foods. If it has too much fuel, it will store some of it as extra pounds.
Considerations
Many healthy foods contain few calories per serving. While it is possible to gain weight eating fruits and vegetables, you would have to eat tremendous quantities. Most fruits and vegetables have high water and fiber content, so they have fewer calories per serving but can still help you feel full. For example, three cups of baby spinach contains about 15 calories, with a number of vitamins, minerals and fiber. Compare this to 1 oz. of potato chips, which contains 140 to 160 calories and minimal nutrients.
High-Calorie Healthy Foods
While you should include at least four servings of nuts weekly in your diet, says the American Heart Association, be aware that they are calorie-dense. Nuts provide vitamin E, magnesium and heart healthy fats. However, they also contain between 160 and 200 calories per ounce -- that is just 22 almonds or 14 walnut halves. Mindlessly downing handfuls of nuts could pad your waistline. Other healthy, but high-calorie foods include dried fruits, avocados and plant oils. Be aware of your portions of these foods when cooking or snacking. Dairy products are essential to a healthy diet, but choose low- or non-fat versions to keep calories to a minimum.
Satisfaction
When you eat healthy whole grains, naturally sweet fruits and lean proteins, you may feel more satisfied with moderate portions. Unprocessed foods do not contain the added sodium, seasonings and sugars that can cause cravings and binges, leading to overconsumption and weight gain. Some seemingly healthy foods such as non-fat crackers or snacks may actually cause weight gain. When manufacturers remove the fat, they replace it with extra carbohydrates or sugar to bolster the taste. As a result, these "healthy" foods may contain just as many calories as full-fat versions. But, because they sound healthy, you may give yourself permission to eat more of them. The absence of fat can also make these manufactured "fat-free" foods unsatisfying, leading you to eat more overall and gain weight.
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