![]() CheeseĬheese is another dairy product that is high in calories. The protein content of milk makes it a good choice for people trying to build muscle, while the calcium makes it useful for people who are concerned about bone density or osteoporosis. A cup of 2%-fat milk provides about 122 calories. Milk is a calorie-dense food that is rich in calcium, carbohydrates, and protein. Many dairy products are calorie-dense, and they may also contain beneficial nutrients, such as protein and calcium. Those wanting to track their protein and calorie content should check the nutritional labels of the available products to choose the one that is best for them. These products may also help a person consume more calories or meet increased protein demands during pregnancy. Examples include protein bars and drinks. People can add many protein-enriched foods to their diet as a way of getting extra protein. The dietitian will likely advise looking for one that is low in added sugars. People can check the label or speak with a dietitian to find one that is right for them. The amount of protein in protein shakes varies depending on the brand. They can also be useful for people who are vegetarian or vegan and those who need to gain weight but do not have a large appetite. Protein shakes can be a convenient way to increase protein intake without eating more whole foods. They are also rich in choline, a nutrient that is vital for brain health and plays an important role in fetal development. EggsĮggs are high in protein and healthy fat. Salmon is a source of both protein and healthy fats, including omega-3 fatty acids, which help support brain and eye health. Glycogen is an important source of energy during exercise.Īdequate protein intake is important for everyone, as it helps with muscle growth and maintenance. Starches are rich in glucose, which the body stores as glycogen. People can add many other sources of carbohydrates to their diet, including: Products with a higher cacao content will provide the most benefits.Ī simple way to add extra flavor and calories to a dish is to top it with cacao powder or nibs. This means that it has more of the antioxidants of the cocoa bean. Compared with milk chocolate, dark chocolate usually contains less sugar and a higher cocoa content. Dark chocolateĬhocolate comes from cocoa beans, which are high in carbohydrates. Some dried fruits also work well in salads and certain cooked meals, such as tagines. They are useful as a natural sweetener and a way of increasing the calorie content of meals.įor example, people can sweeten cereals or oatmeal with dates, add dried apricots to yogurt, or blend dried fruits in a smoothie. Dried fruitsĭried fruits contain fructose, which is a sugar in fruit. For this reason, it is important always to read the label. Manufacturers may add extra vitamins and minerals to these cereals, but some also contain significant amounts of added sugar. Alternatively, they can buy premixed cereals or cereal bars. People can buy these whole grains individually and mix them at home to serve with milk or yogurt. Whole grain cereals include foods such as oats, wheat, barley, and rice. They can also prepare sandwiches containing nutrient-dense ingredients. People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. ![]() Whole grain bread contains complex carbohydrates and is higher in protein than white bread. ![]() White rice has a lower protein content, but a person can serve it with other foods, such as meat or beans, to get more protein and calories. A 100-g portion also contains 357 calories. This type of rice is higher in protein than some other types of rice. For example, brown rice provides 76.2 grams (g) in a 100-g serving. However, these foods may contain other nutrients, too. People often use the term “carbs” to refer to foods that mainly consist of carbohydrates. Share on Pinterest Johner Images/Getty ImagesĬarbohydrates, or carbs, are a nutrient that the body uses for energy. ![]()
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