Foods to Choose When You Need More Calories
• Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, or Shredded Wheat (instead of light puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers.
• Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches,plums, berries, and watermelon. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.
• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.
• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts,raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.
• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks.
• BreadsChoose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, or Shredded Wheat (instead of light puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers.
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches,plums, berries, and watermelon. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.
• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.
• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts,raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.
• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks. 
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