When you’re watching what you eat, don’t fall into the trap of cutting out every food which has a high-calorie density. There are some calorie-rich foods that are packed with nutrients and, in smallish quantities, these can form part of any healthy diet.
If you’re keeping an eye on your calorie intake, try the “swap” suggestions given for each item, to replace a not-so-good option with the healthier food.
Avocados – 190 calories per 100g
(One serving = 80g)
Eating avocados can help to lower cholesterol levels. They’re packed with nutrients including potassium, the B-vitamins and folic acid, and also help the body to absorb nutrients such as carotenoids found in other fruits and vegetables. You can also use avocado oil instead of olive oil (it’s similarly monounsaturated).
Replace the feta cheese in your mixed salad with avocado instead.
Dark Chocolate – 540 calories per 100g
(One serving = 25g)
Great news for all chocoholics out there – dark chocolate is commonly agreed to be good for you! The cocoa polyphenols found in dark chocolate can help to lower blood pressure. Eating dark chocolate regularly can also improve blood flow and protect the arteries. It’s also a rich source of copper, magnesium, and potassium.
Swap a bar of milk chocolate for a small bar of dark chocolate.
Nuts – 600-700 calories per 100g
(One serving = 25g)
Several studies have shown that eating nuts are associated with a lower risk of heart disease. Nuts are a great protein source for vegetarians, and are high in fiber, phytonutrients (plant-derived nutrients that are believed to be essential for health), and the antioxidants vitamin E and selenium.
When baking cookies, swap chocolate chips for peanuts. Or, add nuts to salads, instead of croutons.
Olives – 105 calories per 100g
(One serving = 80g)
Olives not only count as one of your five-a-day, but they’re also packed with healthy (monounsaturated) fat, and they’re a good source of vitamin E – which can help to protect you from cancer or heart disease.
Instead of bowls of chips or cheesy nibbles, serve olives with pre-dinner drinks.
Red Wine – 85 calories per 100ml
(One serving = 125ml)
Red wine is thought to have a number of health benefits, and many doctors recommend drinking a glass a day. It can help to reduce the risk of heart disease, especially in smokers.
Try switching from beer, white wine or spirits to a glass of red wine instead.
Seeds – 600 calories per 100g
(One serving = 25g)
Seeds are a great concentrated source of essential fatty acids. Try sprinkling them on your cereal or in your oatmeal, add them to a handful of nuts and dried fruit, or buy bread which contains seeds.
Why not swap your white loaf for a seeded granary loaf?
What are your favorite healthy, high-calorie foods?