advice: diet & calories

[perSue]

Note: I'm not looking for medical advice - so please don't tell me to go to a Dr or "free" clinic when this simply is not an option available to me. I'm looking for others who may struggle with this as well and advice.

ok, so i love food - fruits, veggies (fresh please!) & grains. love my wholegrain hm bread! beans, lentils & legumes - and that's basically my diet. (and a cuppa coffee or tea to start my day!) lol

i workout almost daily. i eat a protein bar for breakfast to boost my protein early in the day. the rest of the day i'm having (mostly) raw veggies, nuts/beans, fruits & grains.

things i do not consume (by choice or health issues): soy products, meat, dairy, processed (except the protein bar) or prepackaged foods.

so what's my problem?
I can't get enough calories in a day.

It may not sound like a 'real' problem, but for me it is.
most days if I calculate right (and i tend to give myself more calories than too few) I might get 1000 calories (usually closer to 700). Based on several online calculators for height/weight/lifestyle/etc...I should get about 1800. My concern is my overall health.


What foods can I add to bump up the calorie intake?

Do any of you have this issue?
It seems the healthier we eat, the fewer calories there are overall. And I simply cannot force feed myself (w/out getting quite ill).


TIA

[imagine]

wheat grem and avocados are healthy foods that tend to be higher in calories

Wheat germ was added to many things when my daughter needed to up her calories.

Peanutbutter is also a high calorie food (daughter added this to many foods and would eat it off a spoon) The natural varieties are just ground peanuts. You can even make it in a food processor.

[Contrary Housewife]

You need fats. This would include avocado, nuts (peanut butter) and olives. You can also add olive oil to your vegetable dishes. Adding vegetable oils to vegetable and bean dishes helps your body absorb the nutrients better, too.

Do you eat eggs? Yolks are high in fat.

Tahini (sesame seed paste) has a fair amount of fat. Do you like hummous?

Coconut milk is also high in fat. You can find cans of it in the ethnic section, it makes good curries and creamy soups.

Fruit is higher in sugar than most vegetables, meaning more calories, so you might lean that way more heavily in meal planning.

Also, cutting down the exercise might help. Sit on your ass more often and let the fat build up. Eat while you watch TV and before you go to bed.

[xtena]

I concur with Grainlady. Your diet appears to be very low fat vegan which can be very healthy and great for weight loss (as in Dr McDougall's program) but in your case the calories are far too few. I'd add healthy vegetable fats.

[perSue]

CH - you crack me up!

Also, cutting down the exercise might help. Sit on your ass more often and let the fat build up. Eat while you watch TV and before you go to bed.

Thanks guys for the ideas.

I didn't realize wheat germ would up the calories. I have some, but forget to use it.
Love hummous!! Just ought to make it more often. (i will now!)
And PB is great, but I don't eat it often either.

I use olive oil for everything... I guess perhaps not enough.
When I sautee anything, it's what i use.
Perhaps I could use it as a dressing... along w/tahini too!

I've been reading a lot online about different meals/snacks & such, but it's hard to find something that seems edible (to me, cuz i'm picky lol) or that incorporates enough calories!

Thanks for the ideas...

any more, keep 'em coming!!!

[zakity]

Here is a dressing recipe:


Basic Creamy Dressing
1 c. raw cashews or tahini
1 small clove garlic
2 T. miso
juice of 1 lemon
3 dates, soaked
pure water or fresh juice

Combine ingredients in blender and blend to desired consistency. Add
more liquid if necessary.
(I usually start with just enough water or juice to cover the blades of
the blender, then see if it needs more.)

[perSue]

Thanks zakity for the recipe!!!
That sounds really good.
great for salads or a little modified for perhaps some polenta!

thank you!