"While fruits are nutritious, too much of even a
healthy food can lead to weight gain," Schantz said. "The key is to
remember to control the portion sizes of the foods you
consume."
Schantz reported that overeating healthy foods is easy to do,
but the same rules apply to healthy food as junk food. Weight
fluctuates based on a basic concept -- energy in versus energy out.
If your total caloric intake is higher than the energy you burn off
in a day, you will gain weight. If it is lower, you will lose
weight.
"I have had many patients tell me that they don't know why they
are not losing weight," Schantz said. "Then they report that they
eat fruit all day long. They are almost always shocked when I
advise them to watch the quantity of food they eat even if it is
healthy."
Schantz said that one exception applies. Nonstarchy vegetables
are difficult to overeat unless they are accompanied by unnecessary
calories from sauces, cheeses and butter. This is due to the high
water and fiber content of these vegetables coupled with the
stretching capacity of the stomach. The vegetables she suggested
limiting are those that are high in starch, such as peas, corn and
potatoes. Foods that are labeled as fat-free or low-fat are another
area of concern.
"People tend to give themselves the freedom to overeat 'healthy'
foods," Schantz said. "While the label might say that a food or
beverage is low-fat or fat-free, watch the quantity you consume and
refrain from eating an excessive amount. Foods that carry these
health claims may be high in sugar and calories."