In today's world, where more and more people are aware of the importance of healthy eating, we often turn to ingredients that are considered healthier alternatives to traditional foods. However, despite good intentions, we may find ourselves in a situation where these healthy choices inadvertently contribute to weight gain. As experienced connoisseurs of folk remedies and traditional practices, we want to share some insights with you that will help you better understand this topic.

1. Healthy swaps that are not always lower in calories
   Many of us believe that replacing white sugar with honey or white flour with whole grain flour automatically means fewer calories and a healthier choice. However, the data shows otherwise:
   
   • Honey vs. white sugar: One tablespoon of honey contains approximately 64 calories, while the same amount of white sugar contains around 45 calories. Although honey is a natural product and contains some beneficial compounds, it is important to consider its caloric value.
     
     
   • Whole grain flour vs. white flour: One cup of whole grain flour contains approximately 408 calories, while the same amount of white flour contains around 495 calories. Although whole grain flour contains more fiber and nutrients, its caloric value is still high.
   
   
2. Adding healthy ingredients in excessive amounts
   Nuts, coconut, and dark chocolate are often labeled as healthy additions to diet. However, their excessive use can quickly increase the caloric value of a meal:
   
   • Dark chocolate with nuts and coconut: Ten pieces of such a dessert can contain around 240 calories. Although these additions are rich in antioxidants and healthy fats, it is important to consider their caloric value.
   
   
3. Healthy dessert that is no longer healthy
   Making a dessert with healthy ingredients like carrots or whole grain flour is commendable. However, adding ice cream, whipped cream, or chocolate sauce can quickly turn a healthy dessert into a calorie bomb. It is important to be aware that even healthy ingredients contain calories, and moderation is crucial.
   
   
4. Portion size matters
   When preparing desserts, there is often a temptation to make a larger quantity to satisfy all tastes. However, a larger quantity often means larger portions and therefore a higher caloric intake. It is advisable to prepare smaller amounts and avoid overconsumption.
   
   
5. Dried fruit is not always the better choice
   Dried fruit is convenient and has a longer shelf life, but it contains more calories than fresh fruit:
   
   • Dried vs. fresh fruit: 100 grams of fresh grapes contain approximately 86 calories, while the same amount of raisins contains around 296 calories. Due to the removal of water during drying, the concentration of sugars increases, meaning more calories per unit weight.

Being aware of the ingredients we use in food preparation is crucial for maintaining a healthy weight. Although some ingredients are labeled as healthy, it is important to consider their caloric value and use them in moderation. With a balanced approach and awareness of what we are putting into our bodies, we can enjoy tasty food without compromising our health.