For some people, getting enough daily calories can be a struggle. Whether they are underweight, extremely active (such as endurance athletes) or suffering from a medical condition, it is imperative to add nutritious extra calories. High-calorie foods often contain little nutrition and tons of excess sugar, saturated or trans fats and few nutrients. Many high-calorie nutritious foods are rich in monounsaturated fats, that, according to the American Heart Association, might help help lower LDL cholesterol (the bad kind) when combined with a diet low in saturated and trans fat.
Avocado
Avocados contain about 20 times more fat than other fruits. An average-sized avocado contains 30g of fat, 20g of which are healthy monosaturated versions. Avocados also contain high amounts of vitamins K, C, and B6 as well as fiber, folate and copper. An avocado is higher in potassium than a banana. A cup of mashed avocado contains about 380 calories, while vegetables usually contain only 20 to 30 calories per cup. Add garlic and lime juice to mashed avocado to make guacamole. Slice avocado and add to salads, omelets, or sandwiches. Try diced avocado as a garnish for chili or tacos.
Nuts
Nuts---like pistachios, walnuts and pecans---are a calorie-dense food offering a plethora of nutritional benefits. A body of scientific research reviewed at the 2007 Nuts and Health Symposium held in Davis, California, and published in "The Journal of Nutrition" revealed that regular consumption of nuts helps reduce your chances of developing heart disease and type 2 diabetes. If you already have type 2 diabetes, nuts help you control your blood sugar. Nuts also help control the ratio of good to bad cholesterol---elevating HDL (the good kind) and decreasing LDL (the undesirable kind). Walnuts are particularly high in omega-3 fatty acids, one Brazil nut offers a day's worth of selenium and pistachios offer thiamine and vitamin B6. Nuts are a good source of protein---offering a complete amino acid profile. One cup of mixed nuts contains 885 calories, but even a snack-sized small handful offers a large calorie dose. Try adding nuts, like pecans, to chicken salad. Sprinkle walnuts over your morning cereal. Look for reduced-salt varieties or roast your own raw nuts and season them yourself to control the sodium content.
Granola
Granola consisting of whole grain oats, honey, nuts and raisins provides a calorie-dense, nutritious breakfast or snack. Most brands contain about 130 to 150 calories in just a 1/4-cup serving---the same amount in 1 1/2 cups of puffed rice or cheerios. Look for varieties with at least 3g of fiber and safflower or sunflower oil, rather than artery-clogging coconut and palm oils. Check added sugars and choose ones with 3g or fewer. Some brands add nutritionally powerful foods like ground flaxseed, which is high in omega-3 fatty acids and antioxidants.
Olive Oil
Olive oil contains monounsaturated fats, and the Food and Drug Administration notes that consuming 2 tbsp. a day can help reduce your risk of heart disease. Olive oil is also rich in polyphenols, a type of antioxidant that also helps with heart health. Substitute olive oil for saturated fats, like butter, or trans fats, like margarine, to maximize health gains. One tbsp. of olive oil contains 119 calories. Use olive oil for salad dressings, sautees and marinades. Dip your bread into olive oil accented with fresh spices and a sprinkling of salt. Toss pasta with olive oil, garlic and Parmesan.
Dried Fruits
Drying fruits extracts the water and concentrates some of the nutrients. For example, 1/4 cup of raisins contains 130 calories---the amount in approximately 2 cups of whole grapes. Dried fruits do have a concentrated sugar content, but it is a naturally occurring sugar. Be wary of certain dried fruits that contain added sugars---particularly dried bananas, cranberries and blueberries. To maximize the nutritional content, choose dried fruits with no added sweetener or that use apple juice concentrate as a sweetener. Use dried fruits like dates or apricots as a pre-workout energy boost or add prunes and cranberries to hot cereal. Sprinkle dried blueberries or cherries over pancakes or stir into yogurt.
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