In a food-obsessed world, high-calorie foods are often demonized. Indeed, there are many foods that are high in calories, and consuming them in excess can lead to weight gain. You may have heard the old adage that “calories in, calories out” is how your metabolism manages your weight. But this overly simplistic metaphor often applies to any food that contains a significant source of energy.
“Calories aren’t a bad thing, they’re just a source of energy found in every food we eat. High-calorie foods can deliver a lot of nutrients, and sometimes they’re the easiest way to give your body the energy it needs. “Yes,” says Christine Byrne, intuitive eating nutritionist, nutritionist, and nutritionist. ruby oak nutrition In Raleigh, North Carolina, he explains:
There are many healthy foods that are high in calories and nutritious, and you can definitely incorporate them into a balanced diet. We spoke to nutritionists to find out exactly which foods they recommend incorporating into your daily routine, despite their high calorie content.
7 ‘bad’ high calorie foods to add to your diet
1. Whole eggs
Eating eggs whole, including the yolk, has been criticized for its high fat and cholesterol content. However, eggs also contain a lot of nutrients that you can’t get unless you eat them whole. “Eggs get a bad rap despite being a nutritional powerhouse. They’re a great source of protein and also provide vitamins A, D, E, and folic acid. Additionally, eggs provide cholesterol. It doesn’t seem to be a factor in raising our ‘bad’ cholesterol levels,” comments Sandra Chavez, MS, RDN.
2.Whole milk
Milk is incorrectly labeled as a ‘bad’ food. Amy Goldsmith, RDN, founder of Kindred Nutrition in Frederick, Maryland. Full-fat dairy products, including whole milk, do have higher total calories due to their higher fat content, but they also contain a variety of vitamins, many of which are fat-soluble and cannot be fully absorbed and utilized by the body. dietary fat is required for this to occur. . “This is a protein of high biological value, meaning it contains all nine essential amino acids,” Goldsmith says. Essential amino acids are amino acids that our bodies do not produce on their own and must be obtained from food. Goldsmith continued: “It’s a great source of vitamin D and calcium, and unlike some alternatives marketed as ‘healthier’, it has no added sugar.”
3. Pasta
White pastas based on whole grains and legumes are now often referred to as “fine food,” but this beloved grain packs a surprising amount of nutrients. Pasta contains 2 grams of fiber and 7 grams of protein per 2 ounces, which is not common in “white” grains, which typically have the fiber removed. You can also get plenty of iron and vitamin B group. Pasta’s “bad” reputation probably stems from its ease of overconsumption. It’s also often paired with high-fat, high-calorie sauces, making it easy to pack a lot of calories into pasta dishes.
If you want to boost the nutritional value of your pasta dishes, consider switching to fiber-rich whole wheat options, pairing them with vegetables and protein, and watching the amount of sauce you add. However, experts agree that white pasta itself still contains a significant amount of nutrients.
4. Potato
Rich in fiber, potassium and phosphorus, potatoes don’t get enough love. Despite being a starchy vegetable, potatoes have a surprisingly modest carbohydrate content, containing just 27 grams per potato. They are a good source of fiber, vitamins, and minerals, but be careful how you cook them and the amount of fat and sodium you add.
Brooke Baird, RDN, LD Truly divine nutrition “This nutrient-dense vegetable gets a bad rap because of its high glycemic index, which means it contains quickly digested carbohydrates that can spike blood sugar levels. But potatoes have a lot of potassium. , rich in magnesium, fiber and vitamin C, it’s a cost-effective food to add to your shopping cart.”
5. Cheese
Full-fat dairy products like cheese are certainly high in calories, but that doesn’t mean they should be avoided. Cheese provides necessary nutrients such as dietary fat, protein, and calcium. “Cheese, rich in protein, calcium, and other essential nutrients, supports bone health and muscle maintenance. People with lactose intolerance may find cheese has a lower lactose content, making it more tolerant than cow’s milk.” “You may feel like it’s often high,” says Krista Wehr, LDN, RD.and founder Louisiana Nutrition Associates.
6. Nuts and seeds
Nuts are certainly energy-dense, but they are also very nutritious. Rich in heart-healthy fats, fiber, and minerals like magnesium and selenium, nuts are a great example of a high-calorie food to avoid. “Peanut butter contains fat, vegetable protein, small amounts of carbohydrates, and large amounts of magnesium and vitamin B6. It’s great to spread peanut butter on toast, spoon it over instant oatmeal in the morning, keep a single-serve pack on your desk at work, eat it with fruit, or sprinkle it on top of yogurt for a snack. It’s easy,” recommends Byrne. If you avoid peanuts, other nuts and seeds (and other nut and seed butters) are also good sources of healthy fats, protein, and vitamins, although the specific nutrients may vary.
7. Salad dressing
If you grew up during the low-fat boom, you may still be feeling the ripple effects of cutting back on high-fat foods like salad dressings. While it’s true that these foods add calories to your diet, that doesn’t mean you need to limit them completely. Salad dressings, especially those made with unsaturated fats such as olive oil and avocado oil, are nutritious and can help increase the absorption of nutrients in the salads they are combined with.
“Fat-soluble vitamins such as A, K, E, and D are meant to be taken with a fat source. So, for maximum benefit, drizzle some olive oil on your vegetables.” Alyssa Smolen, MS, RDN, CDNContent creator based in New Jersey.
conclusion
Basing nutritional decisions solely on whether a food is high in calories is not the best strategy for your health. There are many foods that are high in calories and have positive nutritional benefits, such as pasta, full-fat dairy products, salad dressings, and eggs. In addition to total calories, consider the nutritional content of the food. It may be high in calories, but is it also a good source of fiber, heart-healthy fats, vitamins, and minerals? This situation is important, and it’s important to avoid avoiding high-calorie foods just because they’re energy-dense. , you could be missing out on all of these amazing nutritional benefits.
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