Higher Calorie Healthy Foods...options?

Crystal0827
Crystal0827 Posts: 244 Member
in Food and Nutrition
Please help. I have not been eating enough and it is taking a toll on my body. In the past 5 months I have been sick 4 times. My body is telling me something. I have been so terrified of "upping" my calories because I have been losing weight. But who am I kidding...that is really ridiculous of me to think..."I don't want to eat more then 1200 calories a day I won't lose weight but it is ok to get sick once a month and feel like garbage" I am an idiot for thinking that. My body needs fuel and it needs nutirents to survive and to TRULY be healthy. Having said that I want to bulk up my meals but with healthy calories. I don't necessarily need to eat more but maybe just up the calories in a healthy way, does this make sense? I am 5'0 currently 172 pounds, I aim for 1200 calories a day and have not been eating my exercise calories back...sometimes I am over 1200 and sometimes I am under ( please don't yell at me-I realize this is wrong) and have lost 45 pounds since Jan 1. I go to the gym 3-4 days a week doing a mixture of cardio and strength training. I just need some suggestions....I am still very new to this healthy world....Any help you can offer will be appreciated.

Replies

  • Meatsies
    Meatsies Posts: 351 Member
    Yahhhhh! Wahoo!!! YAY! Okay. First off, AWESOME. Secondly, I've got to run to a meeting, BUT I totally wanna respond to this. I have LOTS of ideas. MWAH.
  • imthelobster
    imthelobster Posts: 179 Member
    If you open your diary, it'll be easier to give you tips on how to make your meals bulkier.
  • MJ7910
    MJ7910 Posts: 1,280 Member
    protein shakes will add calories and give you good protein... lean meats, greek yogurt, almonds, pistachios, quinoa, beans, hummos
  • cgraylyon
    cgraylyon Posts: 292 Member
    Hey there! Good for you to want to eat more. I am also short 5'1" I am down to 114 and I eat a minimum of 1400 calories per day. I don't know how you stay at 1200. I am always hugry. Try adding yogurts, unsalted nuts (pistachios are great), all natural peanut butter, etc. That's if you just want a few extra calories. I also recommend at least a daily vitamin to help support your immune system. Good Luck!
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
    Cook in olive oil and eat lots of peanut butter lol
  • ReclaimingSarah
    ReclaimingSarah Posts: 250 Member
    Bump. I'm also looking for higher calorie healthy foods!
  • Crystal0827
    Crystal0827 Posts: 244 Member
    If you open your diary, it'll be easier to give you tips on how to make your meals bulkier.

    I thought it was open...Maybe just to my friends...let me check..
  • _Elemenopee_
    _Elemenopee_ Posts: 2,665 Member
    Good for you!
    Your diary isn't viewable, so we really can't help you to see what it is that you're eating now and how to maybe just add to it without changing what you do now. With that said, maybe just add more fruit and vegetables to your diet or bigger portions of your proteins (chicken, fish, beef?) Add in some sweet potatoes or baked french fries? There are many many ways to add. Do you only eat 3 meals? Do you snack throughout the day? Almonds, trail mixes, yogurt. Add them all in. Carrots, celery, oatmeal.
    Good luck!
  • Crystal0827
    Crystal0827 Posts: 244 Member
    If you open your diary, it'll be easier to give you tips on how to make your meals bulkier.

    I thought it was open...Maybe just to my friends...let me check..


    OPEN FOR VIEWING
  • melsinct
    melsinct Posts: 3,512 Member
    I eat 1700 calories a day for the most part and don't do protein shakes. Feel free to look through my diary for ideas.
  • thechubner
    thechubner Posts: 94 Member
    Avocados - delicious, full of healthy fats and loaded with vitimins and nutrients.
  • jamiesadler
    jamiesadler Posts: 634 Member
    I would suggest you increase by at least 300 and eat back at least half of your exercise calories. You also need to add in a lot more protein. You should eat over 100g per day. This will help with your hunger issues and energy level for sure. I eat about 1850 per day and am losing, I am 5'6 and weigh 200 right now.
  • marbit
    marbit Posts: 108
    I added more high protien high fiber foods to accomodate higher calorie intake. Beans and Quinoa are both good options. Quinoa is my favourite because its very very flexible and can be used to replace a variety of pasta's and grains. So you can eat yummy stuff, high calorie, high nutrition, and low crap. :)
  • corrinnebrown
    corrinnebrown Posts: 345 Member
    I love greek yogurt with fruit in it. Fills me up and has a nice amount of protein. You can also try protein shakes. Odwalla has a couple that have 400 calories each..
  • ElHombre23
    ElHombre23 Posts: 126 Member
    Peanut butter and lots of it...
  • Martucha123
    Martucha123 Posts: 1,089 Member
    nuts, oil olive, fatty fishes, dried fruits (don't be afraid of sugar coming from dired fruits), chocolate
  • _Elemenopee_
    _Elemenopee_ Posts: 2,665 Member
    You need snacks!!!! Your meals are fine but you're not snacking. That will fill in the void. Feed your body every 2-3 hours to keep it going. Any of the above mentioned snacks will fill those gaps nicely :)
  • BrionyTallis
    BrionyTallis Posts: 90 Member
    Bump! In the same situation.
  • kgchisholm
    kgchisholm Posts: 134 Member
    PROTEIN! I drink whey protein powder with skim milk after workouts. Gives calories, helps with recovery, and it's super healthy. Also up your protein portions, whether it is eating 5 oz of chicken instead of 3oz, or having a hard boiled egg or two for a snack.

    Nuts are great high cal, healthy snacks. It's a lot of fat, but good fat.

    Check my diary for ideas. I'm trying to eat 1400 cals/day, plus eating some (not all) exercise cals back, AND I am trying to do it with as little processed food as possible.
  • chelledawg14
    chelledawg14 Posts: 509 Member
    Hi.. I'm 5'1", currently 169. I have my calories upped to 1600 for about two weeks and have been losing quickly after fluctuating at 172-173 for about 3 weeks. I eat peanuts, organic snack bars or fiber bars and use whole grain/multi grain products which gives you healthy calories. I'm also eating pretty normal (as in not all healthy) and so far, so good. I do zumba 3 days a week, curves 2-3 days a week (because I had to join to take the zumba classes), and I do Jillian Michaels 30 day shred, no more trouble zones, and one day a week I walk/jog/run 4 miles or so. Fruit like cantaloupe, oranges, etc will get you those healthy calories you need. There are days when I'll eat a package of strawberries. My other favorite is throwing in some cranberry juice with seltzer water.
  • DPernet
    DPernet Posts: 481 Member
    1 tip would be to lose the Multigrain Cheerios in the morning and replace with a big bowl of Oatmeal. Steel cut oats would be good. Lots of oatmeal recipes you can use on these boards.
  • Meatsies
    Meatsies Posts: 351 Member
    I agree with losing the Cheerios...I'd ditch those and replace with oatmeal (yay, DPernet!) or with Kashi (which has lots of protein and will keep you full longer). Add a banana or some almonds. For your sandwiches, maybe try adding some 2% cheese, which has lots of protein, too (I like the Cabot 75% reduced fat, which has more protein than the regular Cabot cheese does). Avocado goes nicely on sandwiches as a condiment. I agree with snacking more. Try boiled eggs mashed with Laughing Cow cheese on Kashi crackers. Or an orange and string cheese (I like the Frigo brand). You don't need to make MAJOR changes...just a few small ones will help. :) Good luck, sweetpea!!
  • Crystal0827
    Crystal0827 Posts: 244 Member
    I agree with losing the Cheerios...I'd ditch those and replace with oatmeal (yay, DPernet!) or with Kashi (which has lots of protein and will keep you full longer). Add a banana or some almonds. For your sandwiches, maybe try adding some 2% cheese, which has lots of protein, too (I like the Cabot 75% reduced fat, which has more protein than the regular Cabot cheese does). Avocado goes nicely on sandwiches as a condiment. I agree with snacking more. Try boiled eggs mashed with Laughing Cow cheese on Kashi crackers. Or an orange and string cheese (I like the Frigo brand). You don't need to make MAJOR changes...just a few small ones will help. :) Good luck, sweetpea!!

    Thanks, I haven't tried steel oats before, but since I am not a huge fan of oatmeal....I am not sure I will like it but I will try it. I am OK with the Kashi as well I used to eat that but became bored with it's lack of taste. I tried avocado for the 1st time today and it was yummy and very filling. I will keep adding and trying new things. Soon enough I will be a pro!!
  • Ceffy
    Ceffy Posts: 235
    Bump for ideas!

    I was told Oil, Nuts and PB - but would like ideas of things to add to my evening meal, as I don't take carbs in an evening
    Tend to have fish / chicken / turkey or quorn with veg but struggle to get over 300 cals with that!

    Would like something to add to meals to get them up to 500 or so :)
  • docktorfokse
    docktorfokse Posts: 473 Member
    Substitute oatmeal, preferably steel cut, instead of Cheerios

    Snack on fats and proteins like nut butters, full-fat greek yogurt (Fage, Olympus, Voskos), and keeping avocados is fine.

    Include beans and legumes with your dinner for some good carbs also.
  • beila1
    beila1 Posts: 5
    If you're going to the gym 3-4 times a week, make sure you wash your hands thoroughly before you leave and take a shower as soon as possible. If you use the same water bottle, wipe it down after leaving the gym. I'm not a germaphobe, but the gym is a repository for all types of germs. This could be the source of your frequent illnesses.
  • Crystal0827
    Crystal0827 Posts: 244 Member
    If you're going to the gym 3-4 times a week, make sure you wash your hands thoroughly before you leave and take a shower as soon as possible. If you use the same water bottle, wipe it down after leaving the gym. I'm not a germaphobe, but the gym is a repository for all types of germs. This could be the source of your frequent illnesses.

    This is what I was thinking the last time I was ill, But I have been very cautious about cleaning all equipment, mats and using hand sanitizer after each piece of equipment. I will wash my hands as soon as I get home. I mean I guess I can't rule this out completely.

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