This is a slice of sourdough toast with butter and peanut butter.
There are lots of good nutritional benefits from it:
- The sourdough is whole grain so it provides fibre, b vitamins and probiotics.
- The butter is real butter and provides vitamins A and D, it has a mix of natural fats including saturated, monounsaturated and polyunsaturated.
- Peanut butter is a great source of protein, healthy fats, vitamin E and antioxidants and has myriad health benefits.
This is a healthy combination. BUT – what I see lots of is people overeating healthy foods. They say:
“I eat healthily Sal but I’m still overweight 😫”
Nothing is energy-free
You see just because foods are nutritious it doesn’t make them energy-free!
If you’ve kept up with this blog and the fitnat ethos in general, you’ll know that I don’t work with calorie minutiae. It’s no way for anyone to live and there are far too many variables for it to be used accurately. Even so, I know the relative values of foods and account for them when designing our range of nutrition plans.
Let’s look at the calories of this one slice of PB toast (no quibbles about butter or no butter tho pls!)
🍃 Bread – 140 cals (50g)
🌿 Butter – 118 cals (15g)
🍃 Peanut butter – 87 cals (25g)
🦋 Total – 345 cals or about a fifth of a day’s energy needs (though it varies with the individual)
Learn to appreciate energy
People tend to eyeball food and underestimate the amount they’re eating, along with the “But it’s healthy!” vibe. I’m not one for making people measure every single thing they eat, that’s just a route to obsession, but sometimes it’s worth an exercise like this to build a basic appreciation.
I get so many upset people telling me they must have something wrong with them because they’re not overeating but can’t lose weight. Then I see their food photos and they’re adding masses of nuts, avocado, olive oil, etc because they’re ‘healthy’.
The answer to their weight loss conundrum is crystal clear and staring me in the face. Persuading them they don’t have some sort of metabolic disorder is a devil of a job. That’s why the fitnaturally hive is a great tool for our members. It’s a place where I can share all the knowledge and members can help each each learn how to have a more positive relationship with food.
It’s good to learn a few of the fundamentals about energy in and out because despite what anyone says it is an essential factor in body composition.