We all know the importance of a balanced and healthy diet – but sometimes it can be difficult to know what we should be eating in moderation. Many foods that are high in nutrients can also be high in calories, fat or sugar.

However, it’s important not to cut these foods out completely, as they provide us with important vitamins, minerals and antioxidants that are essential for our health. Here are 10 nutritious foods that you can enjoy in moderation:.

1. Nuts

Nuts are a great source of protein, fiber and healthy fats. They are also rich in vitamins and minerals including vitamin E and magnesium. However, nuts can also be high in calories and fat, so it’s important to enjoy them in moderation.

Aim for a handful of nuts (around 30g) a day to reap the health benefits without overdoing it on the calories.

2. Avocado

Avocado is a great source of healthy fats, fiber and antioxidants. It also contains a range of vitamins and minerals, including vitamin K, folate and potassium. However, avocados are high in calories, so it’s important not to overdo it.

Aim for around half an avocado per serving.

3. Dark chocolate

Dark chocolate is rich in antioxidants and can offer a range of health benefits, including improved heart health and reduced inflammation. However, chocolate is also high in sugar and calories, so it’s important to enjoy it in moderation.

Aim for a small square (around 20g) a day.

4. Whole grains

Whole grains, such as oats, brown rice and quinoa, are a great source of fiber, protein and a range of vitamins and minerals. They can also help to lower cholesterol and reduce the risk of heart disease.

However, whole grains can be high in calories and should be enjoyed in moderation. Aim for around half a cup (80-90g) of cooked whole grains per serving.

5. Greek yogurt

Greek yogurt is rich in protein, calcium and probiotics, which can help to support gut health. It can also be a great snack or breakfast option.

However, some brands of Greek yogurt can be high in added sugars, so it’s important to choose a brand that is low in sugar and enjoy it in moderation. Aim for around 150g per serving.

6. Cheese

Cheese is a great source of protein, calcium and vitamin D. It can also add flavor to meals and snacks. However, cheese can also be high in calories and saturated fat, so it’s important to enjoy it in moderation.

Aim for around 30g (around the size of a matchbox) per serving.

7. Dried fruit

Dried fruit can be a great source of fiber, antioxidants and vitamins. It can also make a great snack or addition to meals. However, dried fruit is also high in sugar and calories, so it’s important to enjoy it in moderation.

Aim for a small handful (around 30g) per serving.

8. Salmon

Salmon is a great source of omega-3 fatty acids, protein and vitamin D. It can also help to reduce inflammation and support heart health. However, salmon can also be high in calories, so it’s important to enjoy it in moderation.

Aim for around 100g per serving.

9. Sweet potato

Sweet potatoes are a great source of fiber, vitamins and minerals. They can also be enjoyed in a range of meals and snacks. However, sweet potatoes can also be high in calories, so it’s important to enjoy them in moderation.

Aim for around half a sweet potato (around 100g) per serving.

10. Olive oil

Olive oil is a great source of healthy fats, which can help to support heart health and reduce inflammation. It also contains a range of antioxidants. However, olive oil is also high in calories, so it’s important to enjoy it in moderation.

Aim for around 1-2 tablespoons per serving.