Top 10 high Calorie Foods for a Healthy Lifestyle
In today's health-conscious world, the focus is often on low-calorie foods and weight management. However, there are certain instances where increasing your caloric intake becomes necessary, such as for athletes, individuals with high metabolic rates, or those aiming to gain weight in a healthy manner. While it's crucial to maintain a balanced diet, including nutrient-dense foods, knowing about high-calorie options can help you achieve your goals. In this blog, we will explore 10 foods that are high in calories while still providing essential nutrients for overall well-being.
Avocado
Avocados, often considered a superfood, are not only rich in healthy fats but also pack a calorie punch. On average, a medium-sized avocado (approximately 150 grams or 5.3 ounces) contains about 234 calories, avocados are an excellent choice for adding calories to your diet. These creamy fruits are also abundant in monounsaturated fats, dietary fiber, and various vitamins and minerals. Incorporate avocados into your salads, sandwiches, or enjoy them as a tasty guacamole.
Nuts and Nut Butters
Nuts and their creamy counterpart, nut butters, are an ideal way to increase your calorie intake while also reaping the benefits of healthy fats and protein. Almonds, walnuts, cashews, and peanut butter, to name a few, offer a substantial amount of calories per serving. Additionally, nuts contain essential nutrients, including vitamins, minerals, and antioxidants, making them an excellent choice for a high-calorie and nutritious snack.
The calorie content of nuts and nut butters can vary depending on the specific type and brand. Here are some approximate calorie counts for common nuts and nut butters per 1-ounce (28-gram) serving:
Olive Oil
Olive oil, a staple of the Mediterranean diet, is a calorie-dense and heart-healthy fat source. With around 120 calories per tablespoon, incorporating olive oil into your cooking or salad dressings can help boost your calorie intake. Moreover, it contains monounsaturated fats, which have been linked to numerous health benefits, including reduced inflammation and improved heart health.
Cheese
Cheese lovers rejoice! Cheese, with its rich taste and versatility, is a delicious high-calorie food. While portion control is important due to its high-fat content, incorporating moderate amounts of cheese can provide an extra caloric boost. Varieties such as cheddar, Parmesan, and Swiss are particularly high in calories while also offering protein and essential nutrients like calcium.
The number of calories in cheese can vary depending on the type and serving size. Here are some approximate calorie ranges for different types of cheese based on a standard serving size of 1 ounce (28 grams):
Please note that these calorie ranges are estimates and can vary slightly depending on the specific brand and variety of cheese. It's always a good idea to check the nutrition information on the packaging for more accurate and detailed calorie content.
Dried Fruits
Dried fruits, such as dates, raisins, and apricots, are concentrated sources of calories and natural sugars. They make for a convenient and tasty snack, especially for those looking to increase their calorie intake. However, it's important to note that dried fruits are higher in sugar and lower in water content compared to fresh fruits, so moderation is key.
The number of calories in dry fruits can change based on the type of fruit and the size of the serving. Based on a typical serving size of 1 ounce (28 grams), here is an estimate of how many calories are in common types of dried fruit:
Please keep in mind that these values are only estimates and can change slightly based on the brand and how the food is prepared. If you want to know how many calories are in the dried fruit you are eating, you should always check the nutrition facts on the package.
Whole Grains
Whole grains like quinoa, brown rice, and oats are not only rich in dietary fiber but also contain a decent amount of calories. These complex carbohydrates provide sustained energy and can be incorporated into meals to increase caloric intake. Pair whole grains with protein sources like chicken or legumes for a well-rounded and nutritious meal.
Whole grains can have different amounts of calories based on the type of grain and how much you eat. Here are some popular whole grains and how many calories they have, based on a typical serving size of 1 cooked cup, or about 150 grams:
Dark Chocolate
Indulging in a small portion of dark chocolate can not only satisfy your sweet tooth but also contribute to your calorie intake. Dark chocolate with a high cocoa content is lower in sugar and higher in beneficial compounds like antioxidants. However, remember to consume it in moderation, as it still contains fat and calories. Based on a normal serving size of 1 ounce (about 28 grams), here are about how many calories are in dark chocolate:
Coconut Milk
Coconut milk, derived from the flesh of mature coconuts, is a creamy and flavorful addition to both sweet and savory dishes. It is higher in calories than cow's milk and offers healthy fats. Coconut milk can be used as a dairy-free alternative in recipes or added to smoothies and curries for an extra caloric boost. The medium-chain triglycerides (MCTs) present in coconut milk are easily digestible and can provide a quick source of energy. Additionally, coconut milk contains vitamins C, E, and B-complex, as well as minerals such as iron, magnesium, and potassium. However, it's important to choose unsweetened coconut milk to avoid unnecessary added sugars. Incorporate coconut milk into your cooking and baking to enjoy its richness and calorie content while reaping its nutritional benefits.
Granola
Granola is a calorie-dense and nutrient-rich food commonly made with rolled oats, nuts, seeds, and dried fruits. It is often sweetened with honey or maple syrup, adding to its caloric content. Incorporating granola into your breakfast or as a topping for yogurt can provide an energy-packed start to your day. However, be mindful of portion sizes as some store-bought granolas may contain added sugars or unhealthy fats.
The number of calories in granola can change based on the brand and the products used to make it. On the other hand, a normal serving of granola, which is about 1/2 cup (60-65 grams), has about 200-250 calories on average.
Full-Fat Yogurt
While low-fat or fat-free yogurts are popular among those watching their calorie intake, opting for full-fat yogurt can be a great way to increase your caloric intake. Full-fat yogurt contains more calories, healthy fats, and a creamier texture. On average, a typical serving size of full-fat yogurt, which is about 1 cup (approximately 240 grams), contains approximately 150-180 calories. It is also a good source of protein, calcium, and probiotics, which support gut health. Enhance the flavor and nutrient content of your yogurt by adding fresh fruits, nuts, or a drizzle of honey.
Bottom Line
When aiming to increase your calorie intake, it's important to focus on nutrient-dense foods that provide essential vitamins, minerals, and healthy fats. The 10 high-calorie foods mentioned in this blog offer a balance between calories and nutrition, ensuring that you meet your goals while maintaining a healthy diet. Remember to consume these foods in moderation, and consult with a healthcare professional or nutritionist for personalized advice on your specific dietary needs.
