Healthy Ways to Add Calories - Veterans Affairs
Healthy Ways to Add Calories
Listed below are sources of high calorie foods, which can help you gain weight. Most are unsaturated (healthy) fats, which can protect against heart disease.
Oil (olive, canola, peanut) Add to vegetables, meat, pasta, tomato sauce, salads, or dip for bread.
Nuts and Nut Butters (almonds, walnuts, cashews, and natural peanut butter) Add to trail mix, sprinkle onto salads or yogurt, spread on crackers, vegetables, fruit, or pancakes
Fatty Fish (such as tuna, salmon, halibut, sardines, and trout) Add to sandwiches, pasta, rice, salads, eat with crackers
Avocados and Olives Add to sandwiches, salads, Mexican dishes, soups, casseroles, eggs
Seeds and Grains (such as wheat germ, oat bran, sunflower seeds, chia seeds, and ground flaxseed)
Add to hot or cold cereals, fruit, yogurt, stir fry dishes, vegetables, casseroles, salads
Whey Powder or Powdered drink mixes Add to flavor milk, yogurt, smoothies, hot cereal
Dry milk powder Add to milk, milkshakes, smoothies, casseroles, mashed potatoes, soups, eggs, hot cereal
Butter Add to potatoes, vegetables, hot cereals, soups, noodles, sauces
Dried Fruit (such as prunes, raisins, cranberries, dates, and apricots) Add to sweeten hot or cold cereals, salads, yogurt
Honey, Jelly, or Maple Syrup Add to hot cereal, fruit, bread, bagel, pancakes, waffles, crackers, tea
Nutrition and Food Services (11/2020) nutrition.
Snack or Meal Ideas
Calories Protein
1 cup Greek yogurt with 1 oz. granola and 1 Tbsp. chia seeds 338
23
Smoothie made with 6 oz. Greek yogurt, 1 banana, 1 cup low 538
48
fat milk, 1 scoop (28g) whey protein, and 1 Tbsp. natural
peanut butter
Bagel with 2 Tbsp. cream cheese and 1 Tbsp. jelly
584
12
1 cup cooked oatmeal made with 1 cup milk, 1 Tbsp. honey, 458
13
bananas and raisins
Natural peanut butter (2 Tbsp.) and jelly (1 Tbsp.) sandwich 400
14
on whole wheat bread
Turkey sandwich (3oz meat) with avocado and 1 Tbsp
555
15
mayonnaise
1 cup cottage cheese with 1 cup canned fruit in heavy syrup 459
27
and 1 Tbsp. chia seeds
Trail mix: 1 oz. almonds and walnuts, ? cup raisins, and 1 370
10
cup Wheat cereal
2 corn tortillas with 1 oz. mozzarella cheese, ? med.
380
18
avocado, 2 Tbsp. salsa and 3 oz. chicken
1 cup turkey chili with beans over a baked potato
420
30
1 cup lentil soup mixed with 1 cup milk
410
16
2 graham cracker squares with 2 Tbsp. natural peanut
390
16
butter and 1 cup milk
Your calorie needs are _______ calories per day. Your protein needs are _______ grams protein per day.
Contact your local VA Dietitian for more information.
Nutrition and Food Services (11/2020) nutrition. Page 2
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