High-calorie, healthy foods can help underweight people achieve a healthy weight. Choosing healthy foods is important because even thin people are at risk for developing health problems caused by over-consuming sugar and saturated fat, notes an article in the January 2008 issue of "Today's Dietitian." Someone on a high-calorie diet should avoid cookies, cakes, french fries and soda and select more nutritious options instead.
Nuts
Harvard Men's Health Watch names brazil nuts, cashews, filberts, walnuts, peanuts and pistachios as some of the most nutritious nut options. Nuts lower levels of "bad" cholesterol, also called LDL, which causes heart disease. Nut consumption can also diminish the risk of blood clot development that may cause a heart attack reports MayoClinic.com. Just one-quarter cup of nuts contains between 170 and 200 calories. Nuts can be used as snacks or sprinkled over cereal and salads. Almond butter and peanut butter may be added to smoothies or toast. Nuts that contain high amounts of sodium or that are fried should be avoided.
Dried Fruits
Dried fruits contain concentrated nutrients and calories. For example, one cup of dried apricots contains 212 calories, 6.5 g of iron fiber and 2.35 mg of iron compared to 74 calories, 3.1 g of fiber and .6 mg of iron in one cup of fresh apricots. Some dried fruits, like cherries, cranberries and blueberries, contain added sugars, making them less healthful options. Dates, dried apples, raisins and figs make good choices. Dried fruits make quick, on-the-go snacks. Raisins and dried apricots can be added to salads or oatmeal.
Olive Oil
Olive oil contains 126 calories per tablespoon, making it calorically dense. Olive oil is also an unsaturated fat, which, when used instead of saturated fats, may lower cholesterol levels, according to the American Heart Association. Reduced cholesterol levels reduce the risk of developing heart disease. Olive oil may be used in salad dressing, to saute vegetables or marinate meats. It can be tossed into pasta to add body, flavor and calories. A tablespoon or two of olive oil mixed with Italian seasoning makes a delicious dip for crusty bread.
References
- "Fruit, Cut and Dried"; New York Times; C. Claiborne Ray; July 1, 2008
- "Underweight, A Heavy Concern"; Today's Dietitian; Meghan A.T.B. Reese; January 2008
- Harvard Health Publications: Eating Nuts Promotes Cardiovascular Health
- MayoClinic.com: Nuts and Your Heart
- American Heart Association: Know Your Fats
Member Comments