5 healthy-looking foods that may be adding hidden calories

Some foods have a healthy image but can still add significant calories when eaten in large portions. A nutritionist explains what to watch out for when choosing granola, nuts, smoothies, dried fruits and homemade laddus.5 healthy-looking foods that may be adding hidden caloriesEating healthy often means replacing foods we know are less nutritious with options that sound better. We may choose granola instead of biscuits, a fruit smoothie instead of dessert, nuts instead of chips or homemade laddus made with dates and jaggery instead of sweets made with refined sugar. These swaps can certainly be better choices, but there is one common mistake people often make: assuming that food is healthy simply because it is made with healthy ingredients.According to Nutrition and Holistic Wellness Coach Eshanka Wahi, healthy food can still contribute to excess calorie intake if portions are ignored. “Just having food in your daily diet doesn’t mean portions don’t matter,” Wahi says.This does not mean that people need to stop eating these foods. Instead, the focus should be on understanding what goes into them, how much we are eating and how often we eat it.Here are five foods that may look healthy but can easily add extra calories to your diet when eaten without paying attention to portions. 1. GRANOLAGranola is often considered a healthy breakfast option because it contains ingredients such as oats, nuts and seeds. However, widely packaged varieties can also contain added sugar, honey or syrups.Another issue is portion size. The serving size mentioned on the packet may be much smaller than the amount people actually pour into their bowl. She says people should not rely only on the front of a food packet when deciding whether something is healthy.“The front of the packet doesn’t tell the whole story. People should read the ingredient list,” she says.Checking the ingredients and nutrition information can help people understand how much sugar and energy they are actually getting from the product.2. NUTS AND NUT BUTTERNuts contain healthy fats, protein and fibre, making them a nutritious addition to the diet. Nut butters can also be a convenient way to include nuts in meals and snacks.The problem is that these foods are calorie-dense. A small amount can contain a significant number of calories, and it can be easy to eat more than intended.For example, eating nuts directly from a large packet or having spoonfuls of nut butter straight from the jar can make portion control difficult.“I’m not saying avoid nuts,” Nutrition says. “It’s the mindless eating that’s the issue. Portion it out instead of eating straight from the packet.”3. SMOOTHIESSmoothies can be a convenient way to include fruits and other nutritious ingredients in the diet. But a smoothie can quickly become much higher in calories when several ingredients are combined.A drink may start with fruit and then include milk, yoghurt, dates, honey and nut butter. While each ingredient can have a place in a balanced diet, adding several calorie-rich ingredients together can make the drink much heavier than expected.“You don’t need three fruits, dates, honey and nut butter in the same drink,” Nutrition says. “Keep it simple and pick what the meal actually needs.”The amount and combination of ingredients matter just as much as the fact that the smoothie contains healthy foods.4. DRIED FRUITSDried fruits contain nutrients, but removing water makes them more concentrated than fresh fruit. Since they take up less space, it is possible to eat a larger quantity without realising how much has been consumed.A small bowl of dried fruit may therefore contain more calories than someone expects.“Dried fruits are not bad,” Nutrition says. “But it’s easy to overeat because it looks so small. Treat it as concentrated and keep quantities sensitive.”This is why portion size becomes particularly important when eating raisins, dates and other dried fruits.5. HOMEMADE HEALTHY LADDOSHomemade laddoos made with dates, jaggery, ghee, nuts and seeds may seem healthier than sweets made with refined sugar. Changing the ingredients can improve the nutritional profile of a recipe, but it does not make the food calorie-free.Dates and jaggery still contribute sugar, while ingredients such as nuts, seeds and ghee can add considerable calories.“Changing the ingredients doesn’t make it unlimited,” Nutrition explains. “Dates and jaggery still add sugar; nuts and seeds are still calorie-dense. Better recipe, same rule, portion still matters.”Healthy foods do not need to be removed from your diet simply because they contain calories. In fact, many of the foods on this list can be part of a balanced diet.The important point is to look beyond the healthy label and pay attention to ingredients, preparation methods and portion sizes.- EndsPublished By: Smarica PantPublished On: Sep 2, 2026 12:02 IST