Foods that pack a punch
Foods highest in calories and nutrients are those high in fat. Plant fats from nuts, peanuts, seeds, peanut butter, almond butter, avocados, hummus, and oils are great sources of healthy fats loaded with nutrients and calories.
Intake of fresh juices instead of water gives the best result for healthy fit. Meal replacement drinks and smoothies are very convenient. Eat nuts by the handful or sprinkle them on top of soups, salads, cereal, desserts, and casseroles for added protein, fiber, healthy fat, and calories.
Nuts and dried fruits are loaded with a concentrated source of nutritious calories, especially when eaten with full-fat Greek-style yogurt, which is higher in protein than milk! Dried fruits are a concentrated source of calories that can be tossed on salads, yogurts, cereals, desserts and trail mixes or eaten alone.
Potatoes are a great vehicle for toppings. When you cook potatoes, add in flavored oils, milk, cheese, chili, vegetables, and beans. Another easy way to add calories is adding olive oil to vegetables, salads, whole grains, soups, casseroles, and stews.
Matter of Facts
1. Drink lots of water. Take a 6.5-liters bottle of water to work with you, and try to finish it all by home time.
2. Eat five portions of fruit and vegetables every day. If you find this difficult, then remember that smoothies, juices, and dried fruit all go toward your five-a-day quota.
3. Never skip breakfast, as it’s the most important meal of the day! Opt for something that will release energy slowly — porridge and a handful of blueberries are a great option!
4. Plan your meals for the week ahead. Write a shopping list and stick to it — and never shop when you're hungry, as this is a fatal error that inevitably leads you to stuff your shopping trolley full of junk!
5. Keep a supply of healthy snacks to hand. Snacks can include fresh and dried fruit, wholesome cereal bars, rice cakes, low-fat fruit yogurts and wholemeal pitta and hummus.
6. Remove all visible fat from food before you cook it. Take the skin off chicken and trim the white fat off any meat. Also, try to avoid eating too many processed types of meat such as sausages and burgers (the fat's not visible from the outside, but it's certainly there!).
7. Limit your intake of stimulants such as caffeine, alcohol, and refined sugar.
8. Limit the number of times you eat out to once a week. Take your own packed lunch to work or choose (non-creamy) soup in the canteen.
9. Eat properly. Don't cut out food groups — such as carbohydrates — all together in a bid to lose weight quickly. Your body needs balance, so make sure you eat properly. And don't do denial — you'll only end up cracking!
10. Only eat things you like the taste of. Find what works for you, and don't force yourself to eat things just because they're good for you.