Whether you are looking for a quick burst of energy in the middle of the day or to gain weight as part of your overall fitness plan, energy-dense foods provide the fuel your body needs. Minimally processed whole foods also supply many of the vitamins your body requires for optimal health. Include these nutrient-dense foods as stand-alone items in your daily diet, or incorporate them into recipes for a variety of flavors and textures.
Sweet Potatoes
Sweet potatoes, often confused with yams, are orange-fleshed with a sweet flavor. An 8-ounce sweet potato, rich in carbohydrates, offers 200 calories of energy and, according to the University of California Cooperative Extension, even more vitamin A than carrots. Sweet potatoes are also rich in vitamin C and the B vitamins thiamin, niacin, riboflavin, pantothenic acid and B6. Enjoy sweet potatoes boiled, cooked in their jackets or sliced lengthwise, tossed with olive oil and baked to make sweet potato fries.
Nuts and seeds
Nuts and seeds are rich in both energy and vitamins. Much of the energy in nuts and seeds derives from fat calories and, although excess dietary fat may cause health problems, the fats in nuts and seeds are heart-healthy mono- and polyunsaturated fats. An ounce of dry-roasted almonds supplies vitamin E and riboflavin as well as nearly 200 calories of energy. The same amount of pecans also provides 200 calories, along with plentiful vitamin A. Sunflower seeds are a nutrient-dense food as well, with one-quarter cup of shelled seeds offering vitamin E, vitamin B6 and thiamin in 200 calories. Eat nuts and seeds as a healthy snack, or include them in cereals and salads to benefit from their nutrients, recommends the Vegetarian Society.
Oatmeal
Oatmeal is a versatile grain containing not only energy-rich carbohydrates but also the B vitamins thiamin, biotin, folic acid and pantothenic acid. A half-cup serving contains 150 calories, and can be prepared with milk, honey, brown sugar or raisins to boost your cereal's energy content. The nutrients in old-fashioned, steel cut, quick and instant oats are identical, explains the University of Illinois Extension, so choose whichever variety appeals to your personal taste. Apart from a breakfast cereal, oatmeal serves as a nutritious filler in meatballs and meatloaf and as a healthy coating for baked fish or chicken. Oatmeal also bolsters the nutritional value of baked goods when you substitute some of the processed white flour with ground oatmeal flour.
Raisins
Although not a good source of vitamins, raisins pack significant food energy in a portable, convenient package. A one-quarter cup serving of raisins supplies 130 calories, with almost all the energy coming from quick-digesting sugars, states Iowa State University Extension. Consume raisins on their own for a handy on-the-go snack, or add them to oatmeal, baked goods or salads to increase the energy content of these foods.
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