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Why Even Healthy Foods Require Moderation

By Sara Butler

Eating, just as most other things in life, is all about moderation. You’ll go crazy if you cut out the things you enjoy eating that aren’t exactly healthy for you – which is why you need to enjoy those chicken wings every once in a while. But, did you know there are some healthy foods that are better enjoyed in moderation too? Here are a few healthy foods you should make sure are a part of your diet – within reason.

Canned Tuna

Tuna is great for you, and the canned version is easy to add to salads and sandwiches without a lot of preparation. But, you need to limit your intake of this canned fish due to one small factor: Mercury. Tuna contains more mercury than other fish and if you eat too much of it then you are also eating too much mercury. Mercury can, over time, cause:

  • Vision problems
  • Pregnancy issues
  • Muscle weakness

So, if you’re a woman of childbearing age then you should only have about 12.5 ounces of tuna a week. Older women and men can have a little more, about 14.5 ounces, but you should try to work other fish into your diet too, such as salmon.


Nuts are truly great for your health. They are a great source of protein and healthy fats and keep you feeling satisfied for a long time after you eat them. But, they are also very calories dense. A handful of almonds, walnuts and peanuts can have between 160 and 190 calories, so going to town on them might not seem like a bad idea but too much can have an impact on your waistline.


The queen of whole grains, quinoa has become quite popular. It has all the essential amino acids, making it a great source of protein. It’s also full of fiber and heart-healthy unsaturated fats. As nutrient dense as it is, it’s also calorie dense. One cup can have about 220 calories, so it really should be a side dish rather than the center of your meal.

Also note this grain contains something called saponins, which is a natural chemical on the outside of the grain. It can cause stomach problems if you eat it, so you need to make sure you wash your quinoa thoroughly before cooking. If it still gives you tummy troubles, just limit how much quinoa you eat.

The moral of the story is even food considered healthy isn’t just something you can shovel into your mouth all day, every day if you want to maintain your health. All things in moderation!

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