Average calories per serving: 130

A plain cup of black coffee has two (yes, two) calories, but if you add flavored coffee creamer to your morning cup of joe you’re exponentially increasing the caloric damage. A tablespoon of Coffee Mate’s Salted Caramel Chocolate creamer is 35 calories and has no nutritional value whatsoever. If you drop two tablespoons of the stuff in your coffee per day, that’s an extra 490 calories a week.

Xpress Focus! tip: Always bet on black.


Average calories per serving: 234 per cup

Avocado has plenty of nutritional value (it’s heart-healthy and potassium-rich!)—we love them. But they’re also very high in calories. A large avocado can contain as many as 400! Still, no other fruit is credited with spot-reducing belly fat, warding off hunger, boosting nutrient absorption, lowering cholesterol and fighting free-radicals.

Xpress Focus! Tip: Avocados best known for their high healthy fat content—9 percent!—and it’s this richness of monounsaturated and oleic fatty acids that makes avocado one of the overall healthiest entries on this list despite being high in calories.


Average calories per serving: Varies, but some nut butters have 200 calories per 2 tablespoons

Like avocados, nuts are healthy but high in calories. Just one ounce of macadamia nuts have 201 calories, and pecans, Brazil nuts, and walnuts aren’t much better. Still, nuts are a great snack, or salad add-on, because many varieties are high in fiber and low in sugar. Be more careful with nut butters, however, which can contain unnecessary added sugar, often equating to extra calories. One tablespoon of almond butter has 98 calories to peanut butter’s 94, but a spoonful of almond butter gives you three times as much vitamin E as the same amount of peanut butter so stick with the almonds.


Average calories per serving: 170

While dark chocolate is better for you than its often less-sweet white and milk chocolate counterparts, it’s still, you know, chocolate. Dark chocolate with 70-85% cacao contains around 167 calories per ounce, and that’s without any added nugget, caramel, nuts, etc. which can quickly add to the calorie count.

Xpress Focus! Tip: If you’re craving something sweet, reach for some fiber-rich fruit instead, and add just a square of the right dark chocolate.


Average calories per serving: 500 and up

If you usually work your way through a large popcorn every time you head out to the movies, you might want to reconsider. Movie theater popcorn and all the butter and salt that come with it is insanely unhealthy, with a medium popcorn from Regal Cinemas clocking in at 720 calories, and a large at a whopping 960. Popcorn in and of itself is actually a healthy snack, so pop some at home in olive oil and a pinch of salt.

Xpress Focus! Tip: At just 120 calories, your homemade version is a fraction of the calories but just as delicious.


Average calories per serving: 240

Olive oil is another healthy food that should be consumed in moderation for those counting calories. Just two tablespoons of olive oil adds 238 calories to your meal, and if you saute vegetables or a piece of fish with it, the calories can add up very quickly.

Xpress Focus! Tip: Yes, olive oil is full of healthy fat (the kind that may even help you drop pounds), but just remember that it’s also full of calories so use it sparingly.


Average calories per serving: 550

Coconut Milk may have the potential to speed up your metabolism and help boost your weight-loss efforts, but it’s most definitely not calorie-free. One cup of coconut milk has a hefty 552 calories and a whopping 57 grams of fat.

Xpress Focus! Tip: Be sure to check the nutrition label and try to find one with 100 calories or less per serving instead, or try something lighter like Silk’s Original Almond Coconut blend.


Average calories per serving: 400 and up

While salmon is a terrific source of protein, it’s not as light on calories as you might think. One salmon fillet serving has 412 calories, and if it’s cooked in butter or olive oil your fish entree could easily set you back more than 600 calories.

Eat This, Not That! Tip: Keep your serving size in check (3 ounces or less) and prepare your salmon at home with no extra butter or sauces. That way, you avoid excess calories while still reaping the health benefits of this delish fish.


Average calories per serving: 100

Plain chicken breast is one of the healthiest, leanest proteins you can find, but a lot of people don’t give second thought to eating it skin-on. Sure, the skin is crispy, salty, and delicious, but you might want to peel it off next time you chow down. The average four-ounce skinless chicken breast contains about 100 calories, but if you leave the skin on the calorie count instantly doubles. The unhealthy skin also adds about ten grams of fat, a third of which is saturated.

Next articleBenefits of Moringa
Hi, my name is Godwin Akpade, i have a clear vision of what i want to accomplish in life.. i am a blogger and a graphic designer, i base in Ghana, Accra. I am a die hard lover of chocolates, novels and adventures, my aim is to write blogs based on the everyday activities and challenges we face in life.