Calorie dense foods are those that contain a large amount of calories for their portion size. For those trying to gain weight, a calorie dense food diet will be very helpful. At the same time, calorie dense foods should be limited by those trying to lose weight. Following are foods that fall under the calorie dense category.
Carbohydrates and Oils
Calorie dense starches include potatoes, pasta, bagels, bread, rice and beans. Fruit juice is a calorie dense simple carbohydrate. Fruits are more calorie dense than most green, leafy vegetables. Additionally, all kinds of oils, peanut and other nut butters are calorie dense but they provide necessary vitamins and minerals for the body. The same can be said for avocados and bananas.
Calorie Dense Protein
Full-fat meats and cheeses, salami and pepperoni are calorie dense foods. Even lean cuts of meat are calorie dense. A normal portion size of protein is about 3 oz., or the size of a deck of cards. Other sources of calorie dense protein include over-the-counter protein supplement powders.
Calories Dense "Junk" Foods
Calorie dense foods that have little or no nutritional value include donuts, full-fat ice cream, pudding, chips, crackers, cheesecake, candy bars and candy in general, sodas, danishes, sugary cereals, cakes and most baked goods. They have little or no nutritional value while containing a large amount of calories. Any kind of fried foods are also calorie dense and should be limited or avoided. Pizza is another calorie dense food, although it can be made healthy for those who need to watch their calorie intake.
References
- Personal Nutrition; Marie A. Boyle and Sara Long; 2007
- Calorie King
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