Specialist Dietitian Merve Oz stated that one of the major contributors to obesity is the calories we routinely consume without realizing it. She pointed to foods that have hidden calorie storage and added, "Scientific study also demonstrates that too many calories increase the risk of various ailments, from type 2 diabetes to cancer.''
Today, the concepts of hidden calories and empty calories emphasize the quality of calories rather than the number of calories in nutrition. In other words, the calories we will take for our health are more important than the number of calories... Yeditepe University Kosuyolu Hospital Nutrition and Dietetics Department Specialist Dietitian and Specialist Clinical Psychologist Merve Öz suggested that we should consume foods with high nutritional value in a balanced way instead of calculating calories and gave the following information on this subject...
 

Ways to Take Quality Calories

• When you eat eggs for breakfast, you will feel fuller for longer, which will help you consume fewer calories throughout the day. Instead of snacking between your big meals, choose healthy and sensible decisions.
• Consume three main meals daily. Long-term fasting can make you eat unhealthy meals since it lowers blood sugar levels. Make sure to prepare a snack if you suffer from hypoglycemia (low blood sugar).
• Try to satisfy your sweet tooth with fruits.
• Make it a habit to read labels. Have a look at the food's ingredients before eating.
• Keep track of the liquids you take throughout the day. Avoid sugary drinks and sodas. Drink tea and coffee without sugar.
• To maintain control over the foods and beverages you consume, write them down.

The Pros and Cons of a Calorie-Focused Diet

By restricting your calorie intake while following a calorie-focused diet, you can manage your weight. Yet the number of calories you consume from different foods matters considerably more. Although calorie-focused nutrition appears to give the individual freedom, it also imposes a covert constraint. A slice of lemon cheesecake consumed throughout the day, together with a small cup of creamy coffee, provides 774 calories. His/her daily protein, vitamin, and mineral consumption will be insufficient since he/she will have to skip meals or spend other meals eating very low-calorie foods to maintain his/her daily calorie intake.

Hidden Calories

Sauces increase the calories you take in. The calories in a meal that you merely eat a salad might be significantly increased by the sauces you add to it. Be careful when using sauces. Carbonated and sugary drinks provide almost as many calories as an entire meal. Sugary and fizzy beverage consumption should be eliminated or drastically decreased. Be careful about creamy and oily products. Creamy pan yogurt has 192 calories per cup (200 g), compared to 122 for greek yogurt. The method of how the meal is prepared should be considered. The number of calories in a dish prepared with fried eggplant and a dish made with roasted eggplant varies.

Beware of Coffee Types!

The varieties of coffee consumed need to be taken into consideration. Filtered coffee without milk or sugar has no calories, however one small cup of creamy (milk with fat) coffee has 258.89 calories. The fruit is good for you, but you should not eat too much of it. One serving of fruit should be eaten at the snack instead of multiple types. Be careful about freshly squeezed fruit juices. By consuming the fruits themselves instead, both fewer calories are consumed and pulp is used. One orange is 46 calories, while 1 cup of orange juice is 120 calories. Not all nutritional items that are advertised as being sugar-free or sweetened also come without calories. Dietary products should, therefore, also be consumed carefully

Foods with Calorie But Nutritionally High

Moderate consumption of these items ensures a balanced calorie intake as well as a healthy diet.

• Olive oil

100 milliliters of olive oil, which contains the vitamins C, A, E, and K as well as magnesium, protein, calcium, sulfur, sodium, iron, Omega-3, and Omega-6 fatty acids, has 884 calories in it.

• Tahini

Minerals such as calcium, iron, phosphorus, magnesium, and potassium; B vitamin varieties and vitamins A, C, and E; Omega 3 and Omega 6 fatty acids contain 583 calories per 100 grams of tahini.

• Avacado

1 piece (140 grams) of avocado, which is a source of vitamins C, E, K, and B6, B2, B3, and B5; folate, magnesium, potassium minerals; lutein, beta carotene, and omega-3 fatty acids, is 224 calories.

• Walnut

Vitamins A and E are water-soluble vitamins B and C; iron, magnesium, copper, zinc, and phosphorus minerals; 1 piece (5 grams) of walnut containing omega-3 fatty acid is 31 calories.

• Hazelnut

1 piece (2 grams) of hazelnut, which is rich in minerals such as vitamin E, vitamin B, folic acid; magnesium, copper, potassium, selenium, and phosphorus, is 13 calories..

• Almond

1 almond (2 grams), which is a store of vitamin E, is 12 calories.

•  Pumpkin seeds

Vitamins B and E, potassium, magnesium, phosphorus, manganese, selenium, and 572 calories are contained in 100 grams of raw pumpkin seeds with a high zinc content.

• Dry Figs

A medium-sized (20-gram) dried fig with 50 calories per serving and the minerals sodium, potassium, and magnesium as well as the vitamins C, B3, B6, B2, and K.

• Dried Apricots

Vitamins A, B, C, and E; one medium-sized (10-gram) dried apricot has 24 calories and is high in iron, calcium, phosphorus, and magnesium.

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