6 High-Calorie Foods You Should Eat

High-Calorie Foods

 

6 High-Calorie Foods You Should Eat

When it comes to nutrition advice, the term "high-calorie" can get a bad rap. It can refer to fast food or desserts high in added sugar that you should avoid.

But according to a report published by Eating Well, the truth is that just because a food is high in calories doesn't mean it can't be a nutritious part of a balanced diet. In fact, some of the following foods are nutrient-dense and can actually benefit your health when eaten the right way:

1. Nuts

The high calorie content of nuts stems largely from their high levels of healthy fats—such as monounsaturated and polyunsaturated fats—that are essential for brain function and heart health. In addition to calories, they are rich in fiber, protein, and a range of vitamins and minerals.

"Adding almonds to a heart-healthy diet can help reduce inflammation and oxidative stress in people with type 2 diabetes," says Melissa Rifkin, MS, RD, a registered dietitian in Connecticut.

She added, "Their low glycemic index and high content of healthy fats, fiber, and magnesium can help improve blood sugar control."

2. Eggs

"Eggs are rich in essential micronutrients like choline, vitamin B12, vitamin D, and selenium. They're also a great source of protein," explained Megan Hoff, a registered dietitian.

Contrary to popular belief, the cholesterol content in eggs doesn't translate to higher blood cholesterol levels. Most current studies indicate no significant relationship between eating one egg per day, blood cholesterol levels, and the risk of cardiovascular disease.

3. Full-Fat Dairy

"Consumers often think that whole milk is either mostly or entirely fat," said Sarah Hester, MS, a registered dietitian in North Carolina. But she explained that this isn't true, explaining, "Whole milk is only 3.25% fat. All types of cow's milk, regardless of fat content, contain the same essential nutrients, in addition to carbohydrates and protein."

Many of the nutrients found in whole milk help maintain healthy bones, teeth, and muscles. Full-fat dairy products also keep you feeling fuller for longer, thanks to the added fat.

4. Cheese

“Cheese is often misunderstood because of its fat content, but some types of cheese can be beneficial to your diet,” notes Patricia Kolesa, MSc, RD. Cheese is a good source of protein, with about 7 grams per 28-gram serving.

“Protein helps repair muscles, supports energy transport in cells, and increases satiety levels,” Kolesa explains. Cheese is also a great source of calcium, with each serving providing 20% ​​of the recommended daily value.

5. Rice

“White rice is an ideal food for people with IBS,” says Moushumi Mukherjee, MSc, RD. It’s rich in carbohydrates, which the body prefers as an energy source. She also adds that it provides essential micronutrients, such as magnesium.

6. Potatoes

Potatoes are slightly higher in calories, but they are also rich in essential nutrients such as potassium, vitamin C, and fiber, especially if washed well with the skin on. These nutrients help support heart, immune, and gut health, among other things.