Delicious and high calorie rarely find their way into a healthy diet. If it tastes good, it can't be good for you. But here are a few foods that are easy to incorporate into your weekly menu that can give you a boost and put a smile on your face.
Peanut butter - yes, this childhood lunch box favorite is full of good healthy fat and protein. The secret is it is low in cholesterol. This yummy spread improves fat burning, muscle mass buildup and even cardiovascular health. Use sparingly on toast at a 100 calories per tablespoon. I also put a tablespoon in teriyaki dishes for a wonderful peanut sauce.
Banana - could there be a more simple and versatile fruit? This yellow wonder is rich in vitamin A, thiamine, riboflavin, niacin, vitamin B6, folic acid, fiber and potassium. Whether a cereal topping, in a smoothie or a quick snack on the way out the door, the banana has almost double the calories of other fruits, filling the tummy nicely. One large banana has 120 calories and the benefits of yellow make for high caloric content worth eating.
Nuts - you can go nutty for these quick and easy snack bites. Raw or toasted, walnuts, hazelnuts, almonds, pistachios and peanuts help to control blood glucose and lipids. Reach for these crunchy rich in fiber and protein snacks instead of the chips. Each ounce has between 160 and 190 calories so nibble with measured caution.
Mango - I remember these as such a treat from my aunt's backyard in Miami. Doesn't matter how you slice them, breakfast, lunch or dinner, the mango brings high fiber and vitamins A, B6 and C to the table. This beautiful fruit helps regulate blood glucose and digestion, supports good vision and healthy skin. Rich in copper, potassium and magnesium, minerals that promote cardiovascular health, it is a delicious way to keep you fit as a fiddle. Use in smoothies for a midafternoon pick up. A medium mango has 130 nutritious calories.
Avocado - Avocados, fruit or vegie? Does it matter when it is deliciously rich in lutein, fiber, vitamins B6, C and E, potassium, magnesium and folic acid. Any monounsaturated fats that helps reduce LDL (bad) cholesterol and prevents heart disease is a winner as a healthy food stuff. So many ways to enjoy this green goodie. Holy guacamole! Use as a spread instead of mayo or wrap it up in soft taco or pita. A medium avocado has approximately 276 healthy fat calories.
Olive Oil - Nothing better than to saute a little garlic, onion and tomato together. Add fresh basil or spinach and you have the perfect (and simple) sauce for pasta. Olive oil's anti-inflammatory properties help ease arthritis and are associated with a lower risk of heart disease. It offers protection from certain types of cancer, like colon and breast and is good for your bones. With slightly fewer calories than canola or vegetable oil this is an easy and delicious way to beef up your immune system. One tablespoon of extra virgin olive oil has 120 calories.
Hard to feel deprived with these high calorie choices that fill the tummy with healthy options to delcious eating habits.
Image: Flickr image by froglish