Calories are the basic unit of energy used for measuring the energy in food, and we all need a certain number of calories to maintain the body's vital functions. Eating too few calories for a prolonged period causes a person to become underweight leading to muscle atrophy, weakened immunity, and eventually, organ failure. Conversely, eating too many calories causes a person to become overweight then obese, increasing their chances of heart disease, type II diabetes, and cancer.
Healthy high-calorie foods include peanut butter, quinoa, raisins, chia seed, Greek yoghurt, wheat bread, olive oil, dates, granola, and coconut milk. The daily value (% DV) for calories is 2000 calories per day, but people active with strength training or other exercises may want to consume more.
Below is a list of the top 10 healthy but high-calorie foods
- Peanut Butter
Peanut butter is one of the classic high-calorie foods for weight gain, which has about 100 calories per tablespoon.
Like other ancient grains, quinoa is a tasty and versatile protein source, that many dieters mistakenly believe is a much lower-calorie alternative to rice which has 222 calorie.
They certainly aren't nutrition villains, but raisins are considered a 'calorically dense' food, meaning that you can consume a lot of calories by ingesting only a small amount.
- Chia Seed
A lot of nutrition pros consider chia seeds among the best high-calorie foods thanks to their fibre, omega-3, and protein content. While they're tiny, a single tablespoon still contains 70 calories, meaning you can easily add an extra 200 calories.
- Greek Yoghurt
Greek yogurt is an excellent food to include in your diet, especially if you're trying to lose weight. A 3/4-cup serving has about 150 calories.
- Whole Wheat Bread
Most commercially prepared whole-wheat bread contains the same amount of calories (sometimes even more) than white bread. Be sure to check the label of your favorite brand—some 'reduced calorie' whole-wheat breads add more sugar or high fructose corn syrup to make up for the flavor lost with the extra calories. Consider whole grain instead.
- Olive Oil
Just 2 tablespoons of olive oil add 238 calories to your meal—likely without you even realizing it. And when was the last time you stuck with a 2-tablespoon serving while cooking?
These naturally sweet and chewy fruits are a delicious whole-food alternative to candy. Dates are one of the healthy, high-calorie foods (with 23 calories each).
One cup of homemade granola can serve up a full meal's worth of calories. At 597 calories and a whopping 29.4 grams of fat per cup (exact totals may differ based on ingredients).
- Coconut Milk
Coconut milk may have the potential to speed up your metabolism and help boost your weight-loss efforts, but that doesn't make it low-calorie. One cup of coconut milk has a hefty 552 calories and 57 grams of fat.
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