High Calorie & Healthy Foods


I can’t take credit for this list.  I got it off the AARP.com website.  FULL CREDIT to them.  I was asked to help a friend who needs to boost calories, maintain anti-inflammatory diet, and figure out being a super busy person with minimal time to cook and prep for meals.   I will work with her to come up with recipes to make this work.

This list might even help those of you who tend to need more calories and want to maintain healthy eating habits.  It’s great for athletes and growing bodies.

Hope you find it helpful!


It’s the only whole grain with 9 essential amino acids, making it a complete protein. Quinoa is high in fiber and omega-3 fatty acids, which are good for the heart and controlling diabetes. each cup of cooked quinoa has 222 calories.


Peanut Butter

It’s rich in protein and healthy fats, and low in cholesterol. Peanut Butter has been linked to improved fat burning, muscle mass buildup and even cardiovascular health. 100 calories per tablespoon.


Avocados are rich in lutein, fiber, vitamins B6, C and E, potassium, magnesium and folic acid. Its monounsaturated fats help reduce LDL (bad) cholesterol and can help prevent heart disease. A medium avocado has approximately 276 calories.


Walnuts, hazelnuts, almonds, pistachios and peanuts — raw or toasted — help control blood glucose and lipids. They are rich in fiber and protein, and  each ounce has between 160 and 190 calories.

Olive Oil

It has anti-inflammatory properties associated with a lower risk of heart disease. It protects against certain types of cancer and is good for your bones. One tablespoon of extra virgin olive oil has 120 calories.


Bananas are rich in vitamin A, thiamine, riboflavin, niacin, vitamin B6, folic acid, fiber and potassium. They make a nutritious snack that will keep you satisfied. A large banana has 120 calories, almost double the calories of other fruits, but its benefits far outweigh its high caloric content.


High in fiber and vitamins A, B6 and C, mangoes help regulate blood glucose and digestion, supports good vision and healthy skin. Mangoes are also rich in copper, potassium and magnesium, minerals that promote cardiovascular health. A  mango has 130 calories.


Source:  AARP.org





Posted by Kris Szabo

Wife, Mother, Holistic Health & Wellness Coach. Passionate about eating healthy, living well, and sharing the joy that makes life great. This site has been designed to help Create a Healthier, Happier You! Follow for health and wellness information. Hope you Eat Well, Love Passionately, and Laugh Often.

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