Brimming with seasonal fruits, chia seeds, granola, goji berries and a sprinkle of desiccated coconut – everything about a smoothie bowl looks ‘healthy’.
But your ‘superfood’ bowl can contain more calories than you think.
Despite being advertised as ‘healthy’, ‘natural’ and ‘raw’, it’s certainly one trendy food you probably don’t want to be eating every day.
Here, Sydney founders of science-based nutrition program Equalution Jade Spooner and Amal Wakim illustrates the comparisons in graphs to show you what calories really look like in different foods – and the results may shock you.
Equalution found a smoothie bowl (700 calories) contained as much calories as a plate of chicken breast, white rice, corn, avocado, tomatoes, kidney beans, red onion and spinach – as well as a mini Magnum ice cream, a punnet of strawberries and a bag of salted popcorn
The Sydney founders of the science-based nutrition program Jade Spooner (right) and Amal Wakim (left) have illustrated the comparisons in graphs to show what calories actually look like in different foods
The pair found a ‘healthy’ smoothie bowl (700 calories) contained as much calories as a plate of chicken breast, white rice, corn, avocado, tomatoes, kidney beans, red onion and spinach – as well as a mini Magnum ice cream, a punnet of strawberries and a bag of salted popcorn.
‘Not to say that a smoothie bowl isn’t a wise choice, but perhaps when you’re dieting, consider getting the biggest bang for your buck when it comes to your calorie allowance,’ Jade said.
‘What you can get from the energy in one choice, you may be able to have the equivalent energy in significant more quantity, nutrients and overall balance.’
The founders of science-based nutrition program Equalution have put together foods based on the perception of ‘healthy’ and ‘unhealthy’ – and the results are very surprising
Surprisingly, a ‘raw’ rocky road slice has the same calories as a KFC ‘Zinger Burger Meal’
The program also found an acai bowl (900 calories), smashed avocado on toast (661 calories) and yoghurt with granola (779 calories) contained more calories than McDonald’s bacon and egg muffin with hash brown (450 calories).
‘Comparisons like these is not to say one is better than the other but rather to understand the energy intake when making food choices,’ Jade told Daily Mail Australia.
‘We want to simply show you calorically the high cost of a meal that on the surface can appear as “healthy”.
‘This calorie intake is what your body sees – as well as macro-nutrients (so protein, fats and carbs) and micro-nutrients (vitamins and minerals).
‘Calories are energy – but too much energy more so than you are burning leads to fat gain: regardless of where that energy is coming from.
An acai bowl can contain up to 900 calories – the same as a whole day’s worth of meals
The ‘superfood’ yoghurt and granola verses McDonald’s pancakes, hash brown and coffee
The graph shows how a ‘healthy’ protein shake has as much calories as a full meal and snacks
‘If you’re eating more and burning less calorically, no matter if you’re only consuming nutrient dense foods, you will still gain weight.
‘It goes to show that both quality of food and quantity go hand in hand, it’s equally as important as to what foods you’re consuming but also how much of it too.’
For anyone trying to lose a dress size but your waistline just won’t budge, Jade explained how ‘superfood’ meals may be holding you back.
‘If you’re wanting to lose weight this is important to know given that you want to be getting the most for your energy and having more nutrient density,’ Jade said.
‘Or you want to feel fuller for longer and numerically, you want to ensure you’re maintaining a calorie deficit.
‘Calorie intake plays an integral role in whether you lose or gain weight and high calorie meal, day of surplus can very much interfere with this equation.’
When ordering a nutritious breakfast at a trendy cafe, most of us would admit we have opted for the ‘superfood’ option from the menu
Some foods are deceiving in energy density such as the protein ball – so small, said to be a ‘healthy snack’ yet not exactly the choice where you’d be getting the most satiety for your calorie spend
To avoid binging on your ‘cheat days’, Jade suggested keeping on top of your portion sizes if you do give into your guilty pleasures.
‘Portion control plays an integral role in whether you ‘overdo’ it or not – together with food choices given some meals that people have for cheat meals are highly calorie dense,’ she said.
‘A lot of people use their ‘soul food’ outlet for outrageous foods in huge quantities so double stack burgers, loaded fries, three course meals and alcohol.
‘Enjoying these foods shouldn’t really boil down to selecting a better choice over the other but rather just exercising portion control and moderation.
‘So instead of a whole pizza and a loaf of garlic bread, have a few slices and a piece of garlic bread – all within a balanced diet.
‘Think of your calorie intake as money in the bank and budget wisely. Understand energy intake and what your body needs to see results.’