Low-volume foods that are packed with high nutrition may be more easily defined as healthy, calorie-dense foods. These foods are healthy choices for those who have difficulty meeting daily energy and nutrient intake requirements and are trying to gain or maintain weight. This type of eating plan includes foods that are both nutrient-rich and calorie-dense, providing the maximum amount of nutrition and energy in the smallest package. People who benefit from eating healthy, calorie-dense foods include those who are underweight, have digestive tract disorders or experience reduced appetite related to illness, aging or medication side effects.
Nuts and Seeds
Eating nuts and seeds is healthy for your heart and increases your calorie intake without adding volume. Walnuts, almonds, peanuts and pistachios can be eaten alone or tossed into trail mix, baked goods, cereals, salads or yogurt. Peanut butter or other nut butters can be spread on toast or apple slices or mixed into a smoothie. According to the American Dietetic Association, nuts are a good source of healthy fats, protein, fiber and a variety of vitamins and minerals. One portion of nuts equals 1/3 cup and provides approximately 160 calories.
Granola
Granola is a calorie-dense food made with whole-grain oats, nuts and dried fruit. A combination of oil, honey and sugars is typically used to coat the oat mixture. Granola is an easy, on-the-go snack by itself or mixed into yogurt or cereals as an added calorie boost. One 1/4-cup portion has roughly 150 calories.
Dairy
Low-fat milks, cheeses and yogurts are easily incorporated into your diet to boost nutrition and calories. Dairy products are high in saturated fats so stick with low-fat varieties, even when you are trying to add calories. Filled with protein, calcium and vitamin D, dairy products are a healthy addition to any diet. A serving of 1 oz. of cheese or 1 cup of low-fat milk has approximately 100 calories.
Oils
According to the Dana-Farber Cancer Institute, heart-healthy oils, such as olive and canola oils, have essential fatty acids with 120 calories in just 1 tbsp. These oils can be mixed into sauces, used to stir-fry vegetables, incorporated into salad dressings and added to smoothies to boost calories without adding volume. Choose oil-based sauces, such as pesto, or guacamole, made from oil-rich avocados.
Member Comments