Many people assume that calories are a bad thing. However, actual calories are also important for health, including maintaining weight and maintaining a balanced nutritional intake.
Launching Reader's Digest on Wednesday (02/20/2019), spokesman from the Academy of Nutrition and Dietetics, Malina Malkani said, in maintaining weight, keeping calories awake is a must.
"But in a balanced and proportionate daily diet, there is definitely room to enjoy your favorite snack, high in calories or something else," Malkani said.
In order for nutrition to remain balanced and stay healthy, here are some high-calorie foods recommended for consumption.
Malkani says, one gram of fat means nine calories while one gram of protein or carbohydrate is only four calories.
He added, both nuts and peanut butter, are good choices for improving health because they are rich in protein, fiber, and healthy fats, as well as many vitamins, minerals, and phytonutrients.
Ahi Nutrition from the International Foor Information Council Foundation, Ali Webster said, the monounsaturated and dual unsaturated fats found in nuts and seeds are associated with a lower risk of cardiovascular disease. In addition, the protein content makes people feel full after consuming it.
In each dish, at least beans contain 85 to 100 calories. Depends on the type.
Malkani said, avocados are rich in monounsaturated fats that nourish the heart. In addition, they are also higher in calories than other fruits.
The content of copper, folate, fiber, and vitamin K, and fat in avocado according to Webster become nutritional enhancers and help the body absorb fat-soluble nutrients, from other foods. In every avocado, experts say there are at least 240 calories.
Although small, chia seeds contain many calories and nutrients. Webster revealed that these seeds contain fiber, calcium, protein, omega-3 fatty acids, zinc, and copper. In addition, chia seeds can lower blood pressure and have an anti-inflammatory effect because of the presence of healthy fats.
At least, in every tablespoon, chia seeds contain up to 70 calories.
Webster said that olive oil is a source of monounsaturated fats which lowers the risk of heart disease. In addition, the content of omega-6, omega-3, vitamin E, and vitamin K is also high.
This oil is also beneficial from brain function to regulating body weight to stay healthy. Also make sure that the type used consists of one hundred eprsen extra virgin olive oil. This is because some products have been mixed with cheaper oil.
At least, there are around 120 calories in every one tablespoon of olive oil.
Milk and various processed products contain protein, calcium, vitamin D, potassium, and good bacteria that improve digestive health. High-fat milk has a richer and better taste. Webster said, this makes people feel more full compared to those who consume low fat.
Extra fat also helps a person feel full and helps to lose weight. However, Malkani also asks you to monitor the saturated fat content of high-fat milk. Be sure to choose it correctly and consume it regularly. Minimization is also the intake of saturated fats from other sources.
In a cup of pure milk there are at least 149 calories.
According to Healthline, dark chocolate is full of antioxidants and other healthy nutrients. For example fiber, iron, magnesium, copper, and other minerals. So, this type of chocolate helps improve brain function, reduces the risk of heart disease, and increases blood pressure.
You are recommended to choose good quality chocolate, which is 70 percent or more is cocoa. In one ounce of this product, at least 155 calories can be fulfilled.
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