How to add more calories

doodlecakes_07
doodlecakes_07 Posts: 69 Member
in Food and Nutrition
I eat a lot of vegetables, yogurt, fruit, and lean meats, but I haven't been able to reach my calorie goal. I want my calories to be quality calories, and not just junk (I could easily eat cookies and cake to get my numbers up, but that's not what I'm going for).

Like today, I ate more than I usually do: 1373 cal. I made an effort to listen to my hunger, but still I still came short in calories. (My goal is 1500) It's not that I don't like eating, I just can't seem to find a way to incorporate more healthy calories. My diary is open, if that helps any?

Today I also ran 4 miles, did 10 minutes of incline walking, 15 min of intense calisthenics, and 30 minutes of circuit training that focused on my butt and legs.

I'm not sure how many calories I should be eating with exercise, and I also don't know how to reach that number if it's high.

So, how many calories should I be eating? How do I reach that number with healthy food?

Replies

  • laele75
    laele75 Posts: 283 Member
    First off, fat is not your enemy. Full fat yogurt is fine. Also, don't eat your veggies plain. Dip them in sour cream or even better hummus. Use real butter instead of margarine when you cook. Or even better, olive oil. Eat chocolate. Dark chocolate has been shown to have antioxidant properties. Eat nuts, peanutbutter, and calorie dense food like bananas and avacodos.
  • lynn_glenmont
    lynn_glenmont Posts: 10,072 Member
    First off, fat is not your enemy. Full fat yogurt is fine. Also, don't eat your veggies plain. Dip them in sour cream or even better hummus. Use real butter instead of margarine when you cook. Or even better, olive oil. Eat chocolate. Dark chocolate has been shown to have antioxidant properties. Eat nuts, peanutbutter, and calorie dense food like bananas and avacodos.

    ^^This.
    If you can't comfortably eat larger portions than what you're eating, you can eliminate the "lite" and "low-fat" and "sugar-free" foods (e.g., yogurt, salad dressing, coffee creamer) that you're currently using. Make an olive oil vinaigrette with herbs (fresh if you can) for your salads instead of a diet version of commercial salad dressing; throw some avocado, olives, nuts, and/or cheese in the salads. Have a snack or two throughout the day, such as a handful of nuts, a spoonful of peanutbutter (even better, spread it on a slice or half slice of whole grain bread), a little cottage cheese, or a small glass of part-fat or whole fat milk. (Don't be afraid of fat. From the days in your diary that I looked at, you seem to be falling far short of your fat macro.) You could move your apple to a snack and have it with a little peanutbutter spread on the slices, or with a bit of cheese--both are wonderful flavor combinations. Top your beans with a bit of sour cream or full-fat yogurt. These things don't take up a lot of volume in your stomach, so you ought to be able to add 200 or 300 calories a day without feeling like you're stuffing yourself.
  • penguinlally
    penguinlally Posts: 331 Member
    First off, fat is not your enemy. Full fat yogurt is fine. Also, don't eat your veggies plain. Dip them in sour cream or even better hummus. Use real butter instead of margarine when you cook. Or even better, olive oil. Eat chocolate. Dark chocolate has been shown to have antioxidant properties. Eat nuts, peanutbutter, and calorie dense food like bananas and avacodos.

    ^^This.
    If you can't comfortably eat larger portions than what you're eating, you can eliminate the "lite" and "low-fat" and "sugar-free" foods (e.g., yogurt, salad dressing, coffee creamer) that you're currently using. Make an olive oil vinaigrette with herbs (fresh if you can) for your salads instead of a diet version of commercial salad dressing; throw some avocado, olives, nuts, and/or cheese in the salads. Have a snack or two throughout the day, such as a handful of nuts, a spoonful of peanutbutter (even better, spread it on a slice or half slice of whole grain bread), a little cottage cheese, or a small glass of part-fat or whole fat milk. (Don't be afraid of fat. From the days in your diary that I looked at, you seem to be falling far short of your fat macro.) You could move your apple to a snack and have it with a little peanutbutter spread on the slices, or with a bit of cheese--both are wonderful flavor combinations. Top your beans with a bit of sour cream or full-fat yogurt. These things don't take up a lot of volume in your stomach, so you ought to be able to add 200 or 300 calories a day without feeling like you're stuffing yourself.

    ^^^ yup and don't forget about avocados..mmmmm a good fat - olives - ooooh and coconut oil....nom nom nom

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