smoothie bowl

5 High Calorie Foods that Aren't Bad for You


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.

2. Avocado
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.

5. Smoothies
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.

Wild Blueberry Raspberry Smoothie Bowl

By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time, all opinions are my own.


Growing up in New England, berry picking was a thing. I loved picking strawberries in the spring and fresh blueberries and raspberries throughout the summer, coming home with red and blue stained fingered and clothes. My grandparents had a summer house up in New Hampshire in a small town on a lake. As kids, when we weren't jumping off the dock, floating the river, or hiking nearby mountains, we'd happily park ourselves in front of blueberry bush in the garden out front, stuffing our faces and likely ruining our appetites for dinner. 

From a dietitian perspective, I still love berries. I love them for their natural sweetness and vitamin and antioxidant content. Btw, did you know it's National Heart Month? Antioxidants are great for your heart, inflammation, and disease prevention. Many people think fresh fruits and veggies are more nutritious- which is just not the case. Freezing fruit and veggies right at harvest actually preserves the nutrition content. Wild Blueberries are more flavorful than your standard blueberry variety and because they are frozen right at harvest, they're equally as nutritious as if you picked them yourself.

You're going to love this smoothie recipe. A few posts back, I mentioned a few guidelines I follow in making a healthy, satisfying smoothie. As always this one includes a protein for fullness, a fruit for sweetness, and a veggie just because those can be harder to get in. Read more about my smoothie guidelines here. siggi's products are loaded with protein, but if you're recovering from a workout or just want a bit more, try topping your bowl with a pinch of nuts for even more protein and heart healthy fats.

Ok, here it is...


1/2 cup Wild Blueberries
1/4 cup fresh cherries, pitted
1/2 cup Raspberry siggi's filmjolk, drinkable yogurt
1 cup fresh spinach
optional toppings- walnuts, granola, unsweetened coconut, banana slices, etc.


1. Combine all ingredients in blender. Blend until smooth.
2. Pour into bowl, top with whatever toppings you like.
3. Eat with a spoon and enjoy!