The number of calories you eat determines your weight, while the type of food you consume determines your health. Let’s fully understand this dilemma by giving good and bad calories equal opportunity in our diet plan.
How Can High-Calorie Foods Be Healthy?
It is easy to see why in today’s calorie-count generation society anything over 200 calories is seen as prohibitive for strict diet plans.
With or without counting calories, a proper diet should consider more than just how many calories are inside. When all other factors are equal, it is safe to assume that five bears eating one Snickers bar equal roughly the same as a single serving of low-fat cottage cheese with fruit.
Eating a healthy and nutritious diet is important for everyone, but it’s even more crucial if you have diabetes. Foods with a low glycemic index are digested and absorbed to cause a more gradual rise in blood sugar levels.
Eating low-glycemic-index foods could help us stay energized over the course of our day, whereas eating high glycemic index food may make you feel tired in the afternoon. High-calorie foods sometimes contain high-quality carbohydrates that are low on the GI index and offer many of the nutritional requirements our bodies need.
Healthy High-Calorie Foods
Believe it or not, for some people, gaining weight is just as hard as losing weight for others. Many reports emphasize the importance of high-calorie foods for muscle growth and weight maintenance. The goal is to change what you eat, not how much you eat. In fact, many nutritious foods are high in calories.
Experts state that healthy high-calorie foods are essential for muscle growth, weight gain, and as a part of a balanced diet.
Remember that the following list of healthy high-calorie foods is mainly used to build muscle and gain weight. It is important to balance your goal of weight loss with the fact that these high-calorie foods are good sources of fat and protein.
Healthy High-Calorie Meals
Healthy, high-calorie meals are helpful for gaining weight or building muscle. Low Carbohydrate diets and keto diet schemes should try the following list of healthy, high- calorific dishes.
The following is a list of nutrition-dense meals that are still high in calories.
Chicken Avocado Pita Sandwich
(About 700 calories)
- 1 whole wheat pita bread
- 4 oz roast chicken
- 1 medium avocado, sliced or mashed
- Handful of spinach
- Handful of arugula
Salmon With Seasoned Broccoli
(About 900 calories)
- 5 oz salmon fillet
- 1 serving of brown basmati rice
- 3 oz cooked broccoli
- 1 tbsp tahini and olive oil to cook broccoli
- 1 serving of green peas
Shrimp and Cherry Tomato Pasta
(Around 750 calories)
- 5 oz of whole wheat penne
- 4 oz shrimp
- 3 oz cherry tomatoes
- 1 tablespoon olive oil
- 2 tablespoon chopped parsley
- 2 servings mixed salad
- 1 teaspoon balsamic vinegar
Grilled Steak with Baked Potato and Greens
(Around 760 calories)
- 4 oz grilled fillet steak
- 1 baked potato with garlic butter
- 1 cup of spinach
- 1 serving of green beans
- 1 tablespoon olive oil to sauté the spinach and green beans in
Healthy High-Calorie Snacks
Cheese
The only downside to cheese is the difficulty of having enough willpower and discipline to only eat one slice. The good news is that it’s full of healthy nutrients. There are 110 calories in one ounce of cheese. The majority of the calories are from protein and fat (depending on what kind of cheese). Cheese is loaded with calcium and contains phosphorus for perfect bone health.
Some of the healthiest cheese options are:
- Cottage cheese
- Feta
- Goat cheese
- Provolone
- Neufchâtel
- Ricotta
- Parmesan
Chia Seeds
These small seeds (a simple two tablespoons) contribute 138 calories to the diet. And there is no need to cut them out of your plan altogether! These two tablespoons give you about as many grams of protein as an entire egg.
The 10 grams of dietary fiber (almost half the recommended daily intake) will help keep you feeling full for a few hours and can also prevent constipation. From a medical perspective, individuals who consume a diet rich in fiber may be less likely to suffer from illnesses such as coronary heart disease, stroke, hypertension, diabetes, or obesity.
You can pair chia seeds with:
- Yogurt
- Smoothies
- Pudding
Full-Fat Greek Yogurt
If you are not counting calories, opt for full-fat Greek yogurt. Full-fat varieties have more nutrients and a fuller flavor than lower-fat versions that contain added sugar. One serving of full-fat Greek yogurt contains 13 grams of protein and 15% of daily recommended calcium, as well as potassium and important vitamins. These are compounded by the presence of probiotics that improve gut health and boost immunity.
You can substitute Greek yogurt for:
- Mayonnaise
- Sour Cream
- Butter
- Buttermilk (You may need to add a little water or milk to the Greek yogurt)
Guacamole
Guacamole is a delicious and healthy snack, but it contains many of the same calories as other types of chips. In order to keep this treat healthful, we recommend using vegetables for dipping instead of tortilla chips.
The swap will cut down on those excess potatoes and increase your intake of nutrients like potassium and fiber-rich avocados Adding tomatoes to your guacamole saturates it in rich antioxidants and acts as a delicious anti-inflammatory.
A half-cup on average of guacamole has about 200 calories (depending on what other ingredients you add).
Homemade Protein Smoothies
Store-bought or fast-food chain protein smoothies are often full of refined sugar and lack adequate nutrients. Making your own smoothie with the appropriate ingredients ensures you get all the necessary nutrients.
Protein smoothies average about 400-600 calories and contain as many as 30 grams of protein for post-workout repair. Protein smoothies are an excellent way to increase your protein intake. Below is a list of some great options:
Chocolate Peanut Butter Protein Smoothie
- 1 banana
- 1 scoop of chocolate whey protein
- 1 tsp of peanut butter (or almond butter if you prefer)
Avocado and Berry Yogurt Smoothie
- ½ avocado
- ½ cup Greek yogurt
- 1 scoop vanilla whey protein
- 1 tbsp chia seeds
- 1 tbsp coconut oil
- ¼ cup berries
- ¼ tsp cinnamon
Protein Green Smoothie
- ½ cup dates
- 1 banana
- 1 cup kale
- 1 cup spinach
- ½ cup blueberries
- 1 cup low-fat milk
- 2 scoops protein powder of your choice
Vanilla Berry Protein Shake
- 1 cup fresh or frozen mixed berries
- 1/2 cup yogurt
- 1/2 cup ice
- 1/2 cup almond milk
- 1 scoop vanilla whey protein
Healthy High-Calorie Vegetables
Sweet Potato
A cup of mashed sweet potato contains 249 calories and can help maintain water balance in the body, protect your immune system from decline, and provide relief from arthritis.
Sweet potato is a good source of health-promoting compounds such as beta-carotene and anthocyanin. Sweet potato pairs well with many different foods so you can eat it for breakfast, lunch, or dinner!
Taro Root
The taro root is a starchy vegetable that contains about 187 calories per serving. It has a similar profile to a potato but provides different nutrients. This non-sugar carbohydrate provides long-lasting, slow-releasing energy.
Taro root is known to support human activity in terms of digestion, metabolic function, nutrient absorption, and proper enzyme function. It can also help fight anemia and enhances the body’s production of hemoglobin, thus supporting its anti-anemic agent.
Yellow Corn
Corn is primarily made up of carbohydrates and ranks low to medium on the glycemic index. Unlike other carbs, corn doesn’t cause large spikes in blood sugar levels. Despite its calorie content, corn is a bountiful provider of vitamins and minerals. Popcorn happens to have higher mineral levels, while sweet corn has higher vitamin levels.
Minerals found in popcorn:
- Manganese
- Phosphorus
- Magnesium
- Zinc
- Copper
Vitamins found in sweet corn:
- Pantothenic acid
- Folate
- Vitamin B6
- Niacin
- Potassium
5 Healthy High-Calorie Low Carb Foods
1. Nut and Nut Butters
Nut butter can be a healthy high-calorie choice as long as it doesn’t contain added sugars and processed oils. But don’t overdo it – a serving has around 150-200 calories per two tablespoons.
2. Avocados
Avocados are rich in healthy fats that promote good health. In addition, because they are packed with calories, avocados can be an effective way to fight against weight loss. Remember to up your fiber intake when you’re on a low-carb diet. One avocado contains 29g of fat and 17g of fiber. Protein is another important component for anyone who’s not eating carbs, so it is wise to include high-quality protein in your diet like raw eggs, lean meats, fish, or cheese.
3. Bacon
Bacon fat, which is about two-thirds unsaturated fat, should be of particular concern to those who wish to reduce the risk of cancer and other diseases. It can be dangerous if high quantities are consumed regularly, though it is still best to eat bacon in small amounts as part of a low-carb diet.
4. Olive oil
Olive oil, like most oils, is high in calories. One tablespoon contains about 120 calories and 14 grams of fat, but no carbohydrates. Cook and bake with olive oil, or use it as a salad dressing base for any recipe. Its nutritional benefits include having heart-healthy monounsaturated fats that can lower LDL cholesterol and your body’s total cholesterol levels.
5. Dark Chocolate
If you’re a fan of dark chocolate, we’ve got good news for you. Dark chocolate is high in fiber and powerful antioxidants which can benefit your health. To reduce sugar content and ensure that most of the calories come from fat, choose chocolate with a high cocoa content.
Healthy High-Calorie Fruits
Whole fruits are low-calorie and high in nutrients; however, eating fruit in excess can cause them to become unhealthy. For the most part, fruits have a low caloric value. Few are considered high in calories.
Bananas
Bananas are convenient and easily accessible fruit. They’re great for snacking before a workout, breakfast, or as an ingredient in smoothies. One banana contains 100-110 calories, which is good because bananas are also packed with essential minerals and vitamins such as potassium, calcium, manganese, magnesium, iron, and niacin.
Dates and Dried Fruit
For about 200 calories, over half a cup of dates and varieties of dried fruit can satisfy your sweet tooth. Added to the appeal of dates are their high fiber, rich potassium, and antioxidants. Seeking a sweet yet healthy way to add fat and sugars? Dates may be just what you need!
Healthy High-Calorie Low-Fat Foods
Brown Rice
One cup of cooked brown rice has 216 calories. This is healthier than white rice, which can be stripped of hulls and grains. Brown rice still contains large amounts of nutrients from the process, so it’s a more nutritious choice for you to make. Brown rice is an excellent option if you follow a low-fat, high carbohydrate diet. It provides the body with minerals and vitamins as well as antioxidants.
Quinoa
One cup of quinoa has 220 calories, 45 grams of carbs, 8 grams of protein, and 3 grams of fat. Quinoa is relatively high in protein when compared to other grains. Quinoa is a good source of all nine essential amino acids, making it an excellent choice for a “functional food.” This kind of dish helps to lower the risk of various diseases.
The following are a list of the vitamins and minerals in quinoa:
- Manganese
- Phosphorus
- Copper
- Folate
- Iron
- Magnesium
- Zinc
Oats
One cup of oats contains 158 calories and 27 grams of carbs. Oats are high in antioxidants and polyphenols, which provide many positive health benefits. Oats have soluble fiber which can reduce cholesterol levels and promote feelings of fullness.
Healthy High-Calorie Low-Sodium Foods
Diet food lovers, rejoice! You can usually find a low-sodium alternative for your favorite foods.
Below is a list of high-calorie foods with a relatively low sodium content:
Cheese
- Low-sodium cream cheese
- Low-sodium ricotta cheese
- Low-sodium mozzarella cheese
Eggs
Chicken and egg substitutes are relatively low in salt content, so choose these proteins over pork or canned poultry.
Additional High-Calorie, Low-Sodium Food Options
- Low-sodium peanut butter
- Dry peas and beans (not canned)
- Low-sodium canned fish
Healthy High-Calorie Drinks
Drinks that are high in calories and sugar can be unhealthy but there is no need to eliminate them entirely. Drinks that are served as an appetizer or part of a meal should be allowed. Making your own high-calorie, healthy drinks is difficult. The only way to make sure that they are the best possible beverages you can enjoy is by making them yourself and controlling what goes into them.
Most store-bought beverages are processed which can make them unhealthy. Carefully read food labels and only opt for a high-calorie drink if it aligns with your personal health goals.
Final Note
For those who follow high-calorie, low-nutrient diets, incorporating these healthy food items will prevent a weight loss plateau. A healthy meal that is higher in calories and carbohydrates can actually help you regulate your hormones.