Food that can give you the right calories

Breads

Choose 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.

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Cereals

Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed cereals). Prepare oatmeal and other hot cereals in low fat milk instead of water. You can add extra nuts and dried fruits for flavor.

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Vegetables

Eat starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower etc.

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Fruits

Eat fruits which have more calories like bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) than watery fruits such as oranges, peaches, plums, berries, and watermelon. Canned fruits containing thick syrup are a better choice for extra calories than its own juice.

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Soups

Black bean, lentil, split pea, chili with beans, barley, or minestrone soups have more calories and carbohydrates than chicken, beef, and vegetable broths. Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should not be eaten in excess.

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Salads

Instead of filling your salad bowl with more lettuce, make your salad more delicious with kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Liven up your salad with vinegar and oil type dressing. Creamy dressings are high in calories, but also high in saturated fat and need to be taken in moderate amounts. gain , weight , muscle , building , enhance

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Beverages

Drink fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Keep away from non-caloric beverages like water, coffee, tea, and diet soft drinks.