Help with high calorie food options!

mandalynne
mandalynne Posts: 13 Member
edited November 2024 in Health and Weight Loss
I work out a lot and am having a hard time getting in the needed calories without going overboard with sodium, sugar and carbs. I'm not a clean eater, but know that would probably help. It's a hard balance to get the calories in, get the protein in, limit the sodium and sugar.. while trying to feed a family of 4. I have no problem eating cleaner, but do have a problem with jumping in full body. I need a transition and not sure how to do all of this.

I'm looking for ideas on things that I could incorporate into my daily diet to help increase my calories and limit the other stuff. My calorie goals on most days are around 2,300 calories.

Thanks for the help!

Replies

  • Unknown
    Unknown
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  • Hollywood_Porky
    Hollywood_Porky Posts: 491 Member
    If you are looking to retain fiber and reduce starch in doing this, I would not eat potatoes. The best sources in that list are - avocado, dark chocolate, nuts, seeds, the oils, grass-fed butter, salmon. If you are insulin-sensitive, then these are the best options. A large Haas Avocado can run 300 calories easy alone - plus provide a ton of nutrition - so nutrient and calorie dense.
  • RodaRose
    RodaRose Posts: 9,562 Member
    mandalynne wrote: »
    I work out a lot and am having a hard time getting in the needed calories without going overboard with sodium, sugar and carbs. I'm not a clean eater, but know that would probably help. It's a hard balance to get the calories in, get the protein in, limit the sodium and sugar.. while trying to feed a family of 4. I have no problem eating cleaner, but do have a problem with jumping in full body. I need a transition and not sure how to do all of this.

    I'm looking for ideas on things that I could incorporate into my daily diet to help increase my calories and limit the other stuff. My calorie goals on most days are around 2,300 calories.

    Thanks for the help!

    Focus on these two things:
    1 Daily calorie count
    2 Protein

    You can safely ignore sodium, sugar, carbs, fat. :)
  • mandalynne
    mandalynne Posts: 13 Member
    Thanks guys! I will check out that thread :)
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    I'd add in more fat - olive oil, nuts, avocado, seeds. Fat makes everything taste better. I'd take fat over sugar any day.
  • terbusha
    terbusha Posts: 1,483 Member
    Put simply, eat the foods you like that get you to your calorie and macro goals. Be sure to hit your protein goal for the day, as well as getting in your needed fruits and veggies for micro nutrition. After that, if you need more calories (lets say in carbs and some fat), eat foods you like that fill those macros up. If you have satisfied your nutritional goals and only need more calories, having some treat foods to hit your goals will not harm you at all.
  • jgnatca
    jgnatca Posts: 14,464 Member
    If you limit carbs that means increasing protein and fat. To limit sodium and sugar, do more home cooking for control.
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