Proper nutrition is crucial for maintaining energy, supporting growth, and enhancing performance. Whether you're an athlete or just looking to ensure you're eating enough, here are practical tips to help you consume more healthy calories.

Increase Meal Frequency

• Eat smaller, more frequent meals throughout the day. Knowing your goal is to consume a higher number of calories, you may consider more calorically dense foods.

• Have a snack before bed.

• Helps maintain energy levels and consume more calories.

Balanced Meals

• Include a balance of carbohydrates, proteins, and fats.

• Examples: whole grains, lean proteins, healthy fats.

Healthy Snacks

• Stock up on high-calorie snacks.

• Examples: nuts and seeds, Greek yogurt with honey and berries, nut butter on whole grain toast, smoothies.

Calorie-Dense Foods

• Choose foods like avocado, whole milk or dairy alternatives, cheese, olive oil, and dried fruits.

• Other Calorie Dense Examples:
  ➡️ Nuts & Seeds: very calorically dense. A one-ounce serving of almonds has about 170 calories.
  ➡️ Fatty Meat & Fish: You can opt for fattier meat options to increase calories versus leaner meat will have fewer calories. A 3-ounce serving of 85% ground beef has 220 calories and 24 grams of protein vs 99% which will be lesser in calories.
  ➡️ Whole Milk: cost-effective & calorie-dense. An 8-ounce serving provides 150 calories & 8 grams of protein.
  ➡️ Granola: Swapping cereal for or adding one cup of granola to something like yogurt can contain an additional 200-500 calories, providing fiber & micronutrients.
  ➡️ Oils, Sauces, & Condiments: Dress your food up with calorie-dense cooking oils & full-fat dressings. One tablespoon of oil has 120 calories, & 2 tablespoons of ranch dressing has about 130 calories that can be added to your meal.

Calorie-Dense Beverages

• Include smoothies, whole milk, natural fruit juices, and meal replacement shakes.

Larger Portions

• Eat from bigger dishes to serve larger portions without realizing it.

• Use larger glasses (16-ounce) for milk and protein shakes.

• Helps increase calorie intake effortlessly.

Post-Workout Nutrition

• Eat a nutritious snack or meal after workouts.

• Combine protein and carbohydrates.

• Examples: protein shakes, turkey sandwiches, chocolate milk.

Tracking Nutrition & Education

• Track intake using apps or a food journal.

• Focus on growth, education, and understanding nutrition.

• Especially important if unsure about portions or calories.

• Without tracking, you’re guessing if you’re eating enough.

Building a Positive Relationship with Food

• Build a positive relationship with food.

• Learn to cook, savor meals, and eat with others.

• Enjoy nourishing yourself.

• Invite friends who love second helpings!

Avoid Low-Fat Foods

• Avoid low-fat and fat-free foods.

• Choose whole foods with healthy fats.

• Healthy fats are crucial for overall health.

Be Aware of Medication Effects

• Some medications can suppress appetite.

• Consult with your healthcare provider.

• Ensure you’re getting enough nutrients and calories.

Off-Season Weight Gain Efforts

• Focus on weight gain during the off-season.

• Gradually add weight (no more than 2 pounds per week).

• Avoid weight changes during the season to maintain performance.

Eating more healthily and increasing your caloric intake can significantly boost your performance and well-being. Remember to balance your meals, track your nutrition, and enjoy the process of nourishing your body. For more tips on nutrition and wellness, feel free to reach out if you have any questions!