People often assume that consuming high calorie foods will result in weight gain. But put the calorie content aside for one moment and ask yourself is my food high in nutrients or low in nutrients and is it worth consuming? Sure high calorie foods need to be appropriately portioned either way but it’s important to consider what vital nutrients you might be missing out on if you eliminate all high calorie foods from your diet. Try adding these high calorie, high nutrient foods to your diet for better balance and better health.
Avocado
½ an avocado has about 100-125 calories but has plenty to offer nutrient wise. They are rich in heart healthy monounsaturated fats, cholesterol-reducing plant sterols and contain 20 other essential nutrients. This creamy stone fruit can also help regulate hormones, stabilise blood sugar and keep you satisfied for longer.
Dates
I consider these Mother Nature’s jelly beans. Dates are higher in calories then any other fruit option containing 66 calories per 1 medjool date. Dates are a great source of fibre, magnesium, B vitamins and can provide us with some other great health benefits. This delicious little fruit contains antioxidants plus has anti-inflammatory and cancer preventing properties. Try adding them to your smoothies or enjoy them as a quick snack.
Nuts
¼ cup of almonds contains 162 calories, ¼ cup of cashews contains 188 calories and 1 tablespoon of peanut butter contains 94 calories. As you can see when it comes to nuts it’s not hard to overdo it. That said nuts are a great source of fibre, omega-3 fatty acids and protein. They also pack a hit of vital micronutrients such as potassium, calcium, vitamin E and the list goes on. Try mixing nuts into some of your favourite meals to help curb your appetite and boost your health.
Olive Oil
1 tablespoon of olive oil contains 119 calories so use it sparingly. Olive oil contains monounsaturated fat which can improve brain health and protect you from the onset of Alzheimer’s disease. Olive oil has also been shown to have anti-inflammatory effects and can increase good cholesterol (HDL) and lower bad cholesterol (LDL). Try adding a drizzle of olive oil to your cooking or on your salad.
Dark Chocolate
20g of dark chocolate (70%) contains about 112 calories and has been shown to improve heart health, reduce stress and prevent chronic disease. Dark chocolate is rich in antioxidants, iron, magnesium, fibre, copper and manganese. Dark chocolate that is at least 70% cacao and low in sugar is best. So yes it’s true, chocolate can be part of a balanced diet.
Salmon
One fillet (170g) of salmon provides us with 350 calories and is an excellent source of protein and omega-3 fatty acids. Salmon is a great source of B vitamins, potassium and selenium. Eating salmon can help reduce the risk of heart disease, protect brain health and fight inflammation. Salmon is a great meal option for anytime of the day.
Whole Eggs
Eggs are delicious and extremely versatile. 1 whole egg contains 74 calories and is the perfect protein option as it contains all nine essential amino acids. Eggs are a natural source of omega-3, vitamins A, D, E and B12, antioxidants and choline. Eggs help to balance cholesterol levels and manage type 2 diabetes so there is no excuse not to make them part of your diet.
It’s important to remember not all calories are made equal. Consuming a combination of low calorie foods like fruits, vegetables and whole grains plus some of their high calorie counterparts is the best way to find balance and ultimately good health.
xx Tara
Do you eat any of these foods? Let me know in the comments section below.
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