Eating to gain or maintain weight does not mean you have to
eat unhealthful foods. Try some of these
nutritious but higher calorie foods as a snack or small meal.
- Yogurt with fruit and nuts.
Top with low fat granola.
- Half a peanut butter sandwich – open face or “fold-over” - on
whole grain bread topped with sliced banana or raisins.
- Sliced apple or pear with peanut butter. Dip in granola.
- Homemade trail mix: nuts, raisins, low sugar cereal,
sunflower seeds, unsweetened dried fruit, dark chocolate.
- Celery sticks with peanut butter and raisins or pimento
cheese and almonds.
- Half a turkey sandwich on whole grain bread with mayonnaise,
low fat cheese and sliced Granny Smith apple.
- Half egg salad sandwich on whole grain bread (made with
mayonnaise and sliced olives).
- Smoothie made
with 2% milk or yogurt, fruit (frozen gives a slushy texture) like
strawberries, peaches or blueberries, ¼ c. orange juice, 2 tablespoons oatmeal,
1 tablespoon olive oil, ¼ teaspoon
vanilla. If you add ice cream it becomes
a milkshake.
- Baked apple with a
pat of butter, nuts, raisins and cinnamon.
- Twice baked
potato made with milk, cheese and ½ tablespoon olive oil or butter.
- Baked sweet
potato with 1 tablespoon light tub margarine and brown sugar.
- One cup cooked
whole grain pasta tossed with ½ tablespoon olive oil and Parmesan cheese to
taste. Top with spaghetti sauce if
desired.
- Veggie burger on
whole grain bun. Top with lettuce,
tomato, cheese or other toppings as desired.
- One cup low
sodium or regular bean, lentil or split pea soup with 6 or more whole grain
crackers.
- Half cup cottage
cheese with ½ cup canned fruit. Top with
chopped nuts or granola.
- Half cup
guacamole with whole grain tortilla chips.
Can also serve with salsa.
- One cup pinto
beans topped with 1 ounce cheese. Heat
until cheese melts.
- One cup oatmeal
with nuts, raisins, 1 tablespoon light tub margarine and 1 tablespoon brown
sugar.
- Whole grain
tortilla topped with 2 ounces cheese, ½ cup beans of choice. Microwave just until cheese starts to
melt. Roll up. Enjoy.
- Cold cereal of
choice topped with fruit – raisins, bananas, strawberries, and chopped
nuts. Serve with regular or soy milk.
- Chopped fresh
fruit served with vanilla or plain yogurt.
Serve with graham crackers, vanilla wafers or ginger snaps.
- Glass of milk or
soy milk served with graham crackers and peanut butter.