How to Eat More Calories: Increase Portion Sizes, Eat More Frequent Meals, and Include Nutrient-Dense Foods

Introduction

Calories are a unit of energy measurement used to measure the amount of energy people get from food and drinks. They are essential for proper functioning of the body and it is important to consume enough calories each day. However, many people struggle with not getting enough calories in their diet, leading to health issues such as low energy levels, weight gain, and nutrient deficiencies.

Increase Portion Sizes

One way to increase calorie intake is by increasing portion sizes. This can be done by adding more vegetables, grains, and proteins to meals. For example, adding extra vegetables to a soup or salad, adding more rice or quinoa to a side dish, or adding more lean protein to a meal. Increasing portion sizes can help ensure that you are getting enough calories to meet your needs.

Another option is to use larger plates or bowls when you are serving your meals. Using larger plates or bowls can make it easier to fit more food on the plate, which can help you increase your portion sizes. Additionally, you can also use smaller plates and bowls when serving snacks or desserts. This can help you control your portions and avoid overeating.

Eat More Frequent Meals

Eating more frequent meals can also help increase calorie intake. Eating more frequently throughout the day can help keep hunger at bay and prevent overeating. It can also help regulate blood sugar levels and provide sustained energy. Aim to eat three meals and two snacks every day, spacing them evenly throughout the day.

When choosing meals and snacks, opt for nutrient-dense options that are high in calories. Examples include oatmeal with nut butter and banana, Greek yogurt with berries, hummus and veggie sticks, or an egg sandwich with avocado. These types of snacks and meals will help keep you fuller longer and provide sustained energy throughout the day.

Choose Calorie-Dense Snacks

In addition to eating more frequent meals, it is also important to choose calorie-dense snacks. Snacking on foods that are high in calories can help boost your daily calorie intake. Examples of calorie-dense snacks include nuts, nut butter, seeds, dark chocolate, dried fruit, and full-fat dairy products. All of these snacks are packed with nutrients and calories, making them great options for snacking.

Add Nuts, Nut Butter, and Seeds to Meals

Nuts, nut butter, and seeds are all excellent sources of healthy fats, proteins, and vitamins and minerals. Adding them to meals can help increase calorie intake while providing essential nutrients. For example, you can add a handful of nuts to a salad or stir-fry, spread nut butter on toast, or sprinkle seeds over oatmeal or yogurt. All of these options are easy ways to add more calories to your meals.

Include More Avocados in Meals

Avocados are another great source of healthy fats, proteins, and vitamins and minerals. They are also high in calories, making them a great option for adding more calories to meals. You can mash an avocado and spread it on toast, add slices to a sandwich or wrap, or mix it into a salad or soup. All of these options are easy ways to add more calories to your meals.

Consume More Full-Fat Dairy Products

Full-fat dairy products are another great option for increasing calorie intake. Dairy products such as milk, yogurt, and cheese are rich in calcium, protein, and other essential nutrients. They are also high in calories, making them great options for boosting calorie intake. Try adding a glass of milk to your breakfast, having a yogurt and fruit snack, or adding cheese to your lunch or dinner.

Conclusion

Consuming enough calories is essential for proper functioning of the body. Increasing portion sizes, eating more frequent meals, choosing calorie-dense snacks, adding nuts, nut butter, and seeds to meals, including avocados in meals, and consuming more full-fat dairy products are all great ways to increase calorie intake. By following these tips, you can ensure that you are getting enough calories to meet your needs.

If you are still struggling to get enough calories in your diet, speak to a nutritionist or healthcare provider for additional guidance. They can provide personalized advice and recommendations on how to increase your calorie intake and ensure that you are getting the nutrients you need.