Understanding weight management for business and its leaders.
Few things ring as valid as the saying: a healthy body equals a healthy mind. In today’s fast-paced, always-on economy, the importance of this is greater than ever.

Between the endless meetings, the unlimited emails and the inexhaustible deadlines that characterise the modern workplace, today’s worker (both the employer and the employee) is over-stretched in a way that has made missing a meal or unhealthy snacking on-the-go far too typical.

Nutrition affects energy levels, mood, decision-making, creativity, productivity, and concentration – all the things that fundamentally enable efficiency. Body mass, fitness, and waist size also play a significant role in your overall health, resulting in an indisputable effect on physical and mental ability. Without a doubt, how we choose to fuel our bodies directly impacts our workplace performance.

While choosing whole foods over processed foods is a common and effective weight-loss and management strategy, it’s also essential to understand which of the healthy food choices contain high concentrations of calories. Now, we aren’t saying remove these tasty treats. Instead, achieve a healthy and nutritious harmony by enjoying these delicious foods in moderation.

One serving: ¼ cup of a full avocado or 3 tablespoons or guacamole (around 80 calories); a whole avocado contains roughly 320 calories
Yes, avocado is packed full of healthy fats. However, they’re also jam-packed with calories. That’s why, if you’re watching your weight, experts suggest sticking to half or less than one avocado per day. Don’t forget to cut down on that delicious guacamole and remember, what you dip (like chips or nachos) count too! 
Dried Fruits
Stick to small portions
‘Nature’s candy’? That’s easy: dried fruit, of course! Unfortunately, dried fruits are also more calorie-dense than regular fruit. In other words, whole fruits leave you feeling fuller and more satisfied as you can eat a larger volume. When snacking, avoid doing so straight from the bag – portion out a serving instead.


One serving: ¼ cup of nuts
While this nutritious snack is the perfect meal top-up, nuts are also extremely calorie-dense. Keep track of your intake, but remember, the healthy fats in nuts help reduce the risk of heart disease.
Stick to a thumb-size portion: one tablespoon of plant-based oil has around 14 grams of fat & 126 calories
Sure, plant-based oils are the better choice but even consuming these in excess can lead to health problems so, pay attention to how much oil you drizzle over food or use in cooking.

Peanut Butter

One serving: 2 tablespoons (roughly 200 calories). No, don’t take peanut butter away too! Not entirely, but peanut butter (and all other nut butters) is one of the biggest offenders. Measure out your portion then put the jar away!

Pre-Made Smoothies
Always choose the smallest portion that will satisfy you
The trouble here is that many pre-made smoothies contain unnecessary additives, sugar, and calories when compared to a homemade option. If you’re going to go for a store-bought or restaurant-made smoothie, find out everything you can about the ingredients and consider the calorie intake.
Trail Mix and Granola
One serving: ¼ cup (roughly 160 calories and 14 grams of fat)
It’s sad, but it’s true: even the healthiest choice when it comes to tail mixes, and granola (yes, the grain-free kind too) is generally high in calories, thanks to the blend of nuts, seeds, fruits, and oil. While most of us equate granola as cereal, it actually shouldn’t be eaten by the bowl. 
Whole-Wheat Bread and Baked Goods
One serving: 1 – 2 servings of grains per meal (equal to 1 – 2 slices of bread) 
Thanks to whole grains and fibre, baked goods are a whole lot more nutritious than they used to be. However, whole-wheat flour has an equal number of calories as white flour, so watch your waist by waiting for your intake of foods with flour. Think about those trays of muffins for your meeting and go a healthier route.

The Final Bite

Most importantly? These guidelines are exactly that: a guide, not hard-and-fast live rules. Moderation is the key to health but treating yourself here, and there is crucial to achieving successful balance too.