Our bodies need calories, preferably nutrient dense calories. It’s a common misconception that if something is high in calories it must be bad for you. If something is high in calories and doesn’t fill you up or do much else for you nutritionally, it may be something to choose less often or choose as a treat. I eat a lot of high calorie foods, but I choose those that are nutrient dense and fill me up without overeating.
Here are 5 Nutrient-Dense High Calorie Foods to know and love today...
1. Dried Figs
Dried figs are one of my all time favorites. They’re a perfect snack to satisfy your sweet tooth, not to mention a good source of calcium, vitamin C, and magnesium. When purchasing dried fruit look for the varieties without added sugar. Fruit is naturally sweet and the added sugar will just add unnecessary empty calories.
On toast, crackers, tacos, you name it - avocadoes taste amazing. They’re a great source of fiber, potassium, vitamin C, and vitamin B6. Because they are a good source of healthy fats they are also higher in calories, but make a great, filling addition to any meal.
3. Olive Oil
In Mediterranean diet style, olive oil is a great way to get in your heart healthy unsaturated fats and vitamin E. Olive oil is great for cooking, dipping bread, or using in salad dressing. With about 100 calories per tablespoon, these nutrient-dense calories can add up quickly, so do be mindful.
4. Hemp Seeds
Hemp seeds are a nutrition powerhouse and currently one of my go-to faves. They are an excellent source of magnesium, manganese, zinc, phosphorus, iron, b-vitamins, and polyunsaturated fats.
Smoothies can be nutritious calorie bombs. Often loaded with fruits, veggies, and healthy proteins they can be very nutrient dense. However, we often throw in more ingredients than we planned and calories can add up quickly. The issue with mindlessly slurping one down is how quickly we consume it and drinking our calories/nutrition is not always as satisfying or filling as the act of chewing our food. I suggest serving your smoothies in bowls and top them with other satisfying ingredients that need to be chewed like granola, nuts, fruit, or seeds. This helps to you slow down, to perform the act of eating rather than slurpring, to be more mindful, and to pay attention to your hunger cues.