Whenever we commence our weight loss journey or decides to eat healthily, the first thing we do is, cut down our calorie intake. A calorie is a basic unit of energy that is found in every type of food we eat and is necessary to maintain the body's basal metabolic rate. The amount of calories a person needs to consume in a day depends on different factors like age, gender. Eating more calories than you burn for a prolonged period of time can lead to weight gain, which in turn increases the risk of getting various diseases like hypertension, diabetes, CVD.

It’s not that all food items that are high in calorie content are bad for health. Several food items even after being rich in calorie content are good for health and can be easily added to the diet for weight loss. 

Nuts and seeds - Nut and seeds are considered as healthiest snacking options. But most of us don't know that these are also high in calories. 100 grams of trail mix contains 462 calories.

Olive oil - Olive oil is an excellent source of monounsaturated fat that is good for heart health. Other than this, it is also rich in omega-6, omega-3, vitamin E, and vitamin K content, which are considered good for proper brain functioning and manage a healthy weight. However, olive oil is also high in calories and fat. One tablespoon of olive oil contains 120 calories and 14 grams of fat.

Quinoa – Quinoa always tops for a personalized weight loss diet food. However, many of us are unaware of the fact that quinoa is a calorie-dense food item. One cup of cooked quinoa contains 222 calories, which is approximately equal to 1 cup of cooked brown rice. Quinoa is also a rich source of protein, fiber, iron, copper, thiamin, and vitamin B6. 

Peanut butter – Peanut butter contains a high amount of calories. 1 tablespoon of peanut butter contains 100 calories, which is almost equivalent to the number of calories found in plain butter. Peanut butter is also rich in protein, fiber, and healthy fats, and phytonutrients.

Chia seeds - Chia seeds are considered one of the healthiest food items due to its high fiber, omega-3, protein, and zinc content. The tiny black seeds are excellent anti-oxidant and anti-inflammatory agents. A single tablespoon of the black seeds contains 70 calories.