A calorie is a unit of energy. Calories power the body's cells, enable organs to function and play a vital role in metabolic and endocrine processes, according to the textbook "Biology: Life on Earth with Physiology." A person must consume enough calories daily to maintain these processes. Those who are chronically undernourished or underweight can suffer from severe health problems. Underweight people, people with eating disorders and parents of underweight children frequently must find ways to add calories to food. This requires planning, but is not challenging.
Cooking and Baking
When cooking or baking, use full-calorie ingredients instead of reduced fat and low-calorie items. Bake with whole milk and butter. Use oil instead of cooking spray. Creamy sauces added to main courses are frequently higher in calories than other sauces. Sweetened condensed milk is also an easy source of additional calories and protein in baked goods.
Fruits and Vegetables
Some fruits and vegetables are higher in calories than others. Use them as replacements for low-calorie items. Avocado and potatoes are better choices than lettuce. Dipping sauces and sugar can flavor berries and many vegetables, and add calories to these foods.
Protein
High-protein foods are good sources of healthy calories. Add eggs to recipes for a quick energy source. Peanut butter is another good choice that can be added to apples, used as a dipping sauce or added to sandwiches. Add meat to salads, sandwiches and other dishes for a caloric boost.
Other Suggestions
Snacking between meals can add a substantial number of calories to your diet. Space your meals further apart so you can snack in between. Protein shakes can add needed calories to your diet. Wheat germ, a high-calorie ingredient, can be sprinkled on top of toast, used as a bread substitute in many dishes and added to muffins.
References
- Biology: Life on Earth with Physiology; Gerald Audesirk, et al.
- 21st Century Oncology: Nutrition and Cancer: How to Add Calories & Protein to Food
- The Chemistry of Food and Nutrition; Nate Turner
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