We all know the saying that too much of anything is bad. There’s no exception, unfortunately, when it comes to food. Too much of any good food can and will eventually lead to weight gain. A jar of peanut butter a day is too much, you can’t have an avocado with every meal and while dried fruits are great for snacking there’s a limit to how much you should consume. As always, moderation is key and portion control is essential.

That’s why serving size matters even when it comes to foods that are considered healthy. By binging on certain foods you may be unknowingly reversing the effect of your weight-loss plan. The truth of the matter is, you can, in fact, eat too much of what’s considered good for your body.


While avocados are full of fiber and good-for-your-heart fats, if you’re trying to lose weight that high caloric and fat content can work against you. A single avocado has around 350 calories and 30g of fat, which is pretty high as part of a meal or snack.

Serving size = 1/4 an avocado


Nuts are a great source for heart-healthy omega-3, protein, and fiber. But a cup of almonds, for example kicks in at about 550 calories and 50g of fat.

Serving size = Handful

Coconut Oil

One tablespoon of coconut oil has 115 calories and 15g fat, add that to whatever food or drink you’re adding it too and the numbers quickly go up! It has a good fat content, can help increase metabolism and reduce hunger but be very careful of the quantities you consume it in.

Serving size = 1 tablespoon

Dried Fruits

Dried fruits are the result of dehydrated fresh fruit, which means that a cup of dried fruit packs a ton more calories and sugar than fresh fruit. A cup of dried apricots packs around 315 calories and 70g sugars, while a cup of fresh apricots has around 75 calories and 17g sugar!

Serving size = ¼ Cup

Dark Chocolate

100g of dark chocolate can come in at around 550 calories and high fat and carbs. Indulging in dark chocolate will impact your daily nutritional intake, so it’s important to account for that. The lower the cocoa percentage, the higher the calories and sugars so it’s important to always try to get the highest percentage your taste buds can enjoy.

Serving size = 1 square


Smoothies have slowly crept their way into people’s diets, replacing breakfast and snack. Adding protein, carb and fat to make a smoothie makes it an acceptable food replacement but it can be easy to overdo it and pack in a lot more nutrients than you need. Peanut butter + Avocado + cocoa in one smoothie can really pack in the fats and make you drink a lot more foods and sugars than you would normally consume. You wouldn’t normally eat 3 bananas + 1 cup yogurt + 2 tablespoons oats + 1 cup spinach + 1 cup strawberries + honey, so don’t put all that in your smoothie.

Serving size = Moderate proportions & use natural sweetener.