Need to eat more (healthy) calories

Cantaloupe321

So I'm eating supper healthy, and getting lots of cardio and strength training in! But here's the problem, I'm having a difficult time reaching the 1200 calorie goal day to day. I'm eating plenty of lean protein, added even more healthy/filling carbs to my diet (quinoa, brown rice, wheat pasta), and I occasionally eat some dairy (mostly feta or skim milk with my coffee). But I'm having a difficult time consuming enough calories. Some days I have to force myself to get to the 1000 mark. Any suggestions on healthy foods that will up my calorie intake that are also low in fat and sugar? Oh, and I don't like nuts... I know, weird. But I do occasionally force myself to eat a handful when my count is really low... but I don't want to eat them daily.

Thanks in advance for any help or advice I get!!!

jessicagrieshaber

How about nut butters? Cottage cheese? Hard boiled eggs?

Cantaloupe321

I've eaten a lot of hard boiled eggs over the past 2 weeks and need a bit of a break from them. But I didn't think of cottage cheese, thanks!

rileysowner

What do you consider healthy?

lemurcat12

Why low in fat? Something like an avocado is healthy, and has plenty of calories, but isn't low in fat. That's probably why you are having issues meeting your calories.

climbing_trees

Coconut butter! (not coconut oil)
full of healthy fats. tastes amazing spread on toast

agal129

string cheese, hummus, jerky, yogurt, a piece of lunch meat wrapped in a slice of cheese, whole wheat toast with peanut butter and honey

TeaBea

Cantaloupe321 wrote: »

So I'm eating supper healthy, and getting lots of cardio and strength training in! But here's the problem, I'm having a difficult time reaching the 1200 calorie goal day to day. I'm eating plenty of lean protein, added even more healthy/filling carbs to my diet (quinoa, brown rice, wheat pasta), and I occasionally eat some dairy (mostly feta or skim milk with my coffee). But I'm having a difficult time consuming enough calories. Some days I have to force myself to get to the 1000 mark. Any suggestions on healthy foods that will up my calorie intake that are also low in fat and sugar? Oh, and I don't like nuts... I know, weird. But I do occasionally force myself to eat a handful when my count is really low... but I don't want to eat them daily.

Thanks in advance for any help or advice I get!!!

Is there a medical reason for eating low fat? Dietary fat won't make you fat.

Avocado, olive oil, full fat dairy, seeds......use regular salad dressing....roast veggies in olive oil (yum).

Part of my maintenance will be a candy bar here & there. So, when have room (I eat more than 1200...different topic).....I eat something I crave even candy .

beamer0821

you mention low in fat, why? whats wrong with fat?
i was thinking about avocado's or cooking or dressing with olive oil
doubling your carb serving. just eat more of what you are eating already that a are the higher caloric items?

homemake a breakfast bar or snack bar that has whole ingredients, those can add up once you add in dried fruits and grains.

ruffnstuff

Something here is not computing for me. "Plenty of cardio and strength training," yet you have days you have to force yourself to get to 1000 cals? Are you weighing and measuring your foods? Cuz, seriously, even the foods you are describing have enough cals to EASILY get to 1200 cals over three meals. That's only 400 calories per meal!!!! So, I just wonder if something is off perhaps in your calculations or logging? If not, then your portions are very, very, very small. Just eat more with each meal.

cwolfman13

Dietary fat is healthy...eat more of that. I just had a tasty avocado that is packed with nutrition as well as heart healthy fats...it clocked in around 250 calories. I'm having some almonds a bit later...one tiny little handful (about 1 oz) will clock in around 160 calories. I'm having an awesome stir fry tonight.

My guess is your perception of "healthy" is very narrow...in reality, when talking matters of nutrition and "healthy" or "unhealthy" you have to consider context and dosage.

Also, you're probably underestimating your intake...

dopeysmelly

Open up your diary, and then we can take a look. Mine is open if you want to see what I eat. It's a lot higher calories now, but it might give you some ideas.

Laoch_Cailin

ruffnstuff wrote: »

Something here is not computing for me. "Plenty of cardio and strength training," yet you have days you have to force yourself to get to 1000 cals? Are you weighing and measuring your foods? Cuz, seriously, even the foods you are describing have enough cals to EASILY get to 1200 cals over three meals. That's only 400 calories per meal!!!! So, I just wonder if something is off perhaps in your calculations or logging? If not, then your portions are very, very, very small. Just eat more with each meal.

Yeah I was thinking this. Just the basic meals containing all you've mentioned should make you 1200cals easy! Up the portions, or snack between on anything you consider healthy (greek yoghurt, chopped fruit and a spoonful of granola is tasty). Maybe make some protein bars for after workouts....other than that add oils when cooking or to salads can add plenty of calories without volume.

diannethegeek

Assuming you're tracking your intake correctly (a lot of us tend to be off by several hundred calories depending on how we're measuring serving sizes), and depending on any medical conditions (don't include foods you're allergic to or dislike, obviously), these foods can be included in a healthy diet:

avocado
cheese
full fat diary
Greek yogurt
ice cream
peanut butter
dark chocolate
less lean cuts of meat
seeds (chia, flax, sunflower, etc.)
nuts
olive oil
coconut oil
butter
beans and lentils
protein shakes, bars, and smoothies
hummus
beef jerky
cornbread
tuna
full calorie condiments
full calorie sauces & dressings
sour cream
guacamole
whole grain pasta
rice
bacon
whole eggs
quinoa
fruit and fruit juices
pretzels
bananas
scones
muffins (bran, blueberry, banana nut, etc.)
potatoes (sweet, red, gold, purple, white, etc.)
granola
coconut
salmon
edamame
honey
molasses

TheBlizz35

I'm also having a problem with that. The fat I'm getting is mostly from avocado's and coconut oil, and nuts which are healthy sources of fat from what I understand.

One of the macros I was trying to follow was: Protein 40%/Fat 30%/Carbs 30% or P40/F35/C25. But it's still hard to get the protein high enough without going over the carbs or fat limit. My carbs are mostly from yogurt, fruits and veggies. I'm not eating any grains.

I rarely get to 1200 calories. The thing is, I've overeaten for so many years, I'm actually happy to be eating only when hungry... but it means I'm often under the daily limit.

Feel great, lost 8 lbs before joining MFP and have lost at least 25 more since (weigh in is tomorrow so I'm hoping to add to the total)...

Definitely looking for the best forms of low fat, high protein sources.

Cantaloupe321

Wow! So I definitely was not expecting this many people to respond so thank you! I was trying to follow a diet that my friend has been doing that's working wonders for her, but not so much for me. It's low carbs, and little to no dairy. I can't do it... I don't feel human without carbs and dairy. I want it. She also doesn't exercise as often as I do, and had more weight to loose starting off. I've done the advocare 10 day cleanse in the past and it worked for me, but obviously it all came back. It's little to no carbs, dairy, or oils... so I guess that was sort of my mind set here. But I'm exercising a lot more this go around (trying to do it right this time), so I think I just need to stop avoiding since I'm burning so much... as all of you have pointed out. Which is great, cause it's really going to open up my options to more food!

But seriously, thank you all so much. This was really wonderful and more than I was expecting, I appreciate it a lot! To the store I go!!!

ndj1979

please define "healthy calories"…calories are just a measure of energy they are not "bad" or "good"….