Differentiate between “good” and “bad” high-calorie snacks. “Bad” snacks offer little nutritional value, while “good” snacks provide beneficial fats, complex carbohydrates, and increased energy. Peanut butter, nuts, granola, and protein shakes are healthy high-calorie snacks. Chips, candy, cakes, and cookies are unhealthy and can cause high blood pressure, diabetes, and heart damage.
All foods can be high-calorie snacks if the portion size is large enough, but it’s important to differentiate between “good” and “bad” snacks. When trying to lose weight, most people try to avoid “bad” high-calorie snacks. Although tasty and cheap, these snacks often offer little to no nutritional value, and are often referred to as “empty calories.” On the other hand, there are “good” high-calorie snacks that can be helpful for those trying to gain weight. For these people, the right snack can provide beneficial fats, complex carbohydrates, and increased energy, since calories are nothing more than a measure of the energy contained in fuel for the body.
Those looking to gain weight in a healthy way should look for calorie-dense foods that provide a higher number of calories without bulking up. Peanut butter is a popular weight-gain tool for bodybuilders, providing a healthy dose of carbohydrates and unsaturated fat along with 165 calories per ounce (28.3 grams). Spread it out on a bagel, and the calorie count goes up by 289, and the carbs go up by about 2 ounces (56 grams).
Nuts are a healthy, high-calorie snack. In addition to containing large amounts of carbohydrates, nuts are also a source of protein, as well as “good” fats that are beneficial for heart health. Cashews weigh in at 786 calories per cup (137 grams), which is equal to a large handful, and a cup of peanuts (144 grams) contains 862 calories.
Granola is another healthy high-calorie snack option. A one-cup (96-gram) serving of plain granola cereal contains about 412 calories, and a cup of whole milk adds another 146 calories. If the granola includes chocolate or dried fruit, the calorie count can skyrocket. In addition to being packed with calories, granola also contains large amounts of fiber that is good for digestion and heart health, and complex carbohydrates that provide long-lasting energy throughout the day.
Protein shakes are an easy and portable method of weight gain. Available in a variety of flavors including chocolate, vanilla, and various fruits, some of these shakes can contain more than 500 calories per serving. Protein shakes are available in pre-mixed or powdered form, many include additives such as fiber, omega-3 fatty acids, and various other vitamins and minerals that can help promote healthy weight gain.
Chips, candy, cakes, and cookies can be delicious and are often high-calorie snacks. The regular plain glazed donut contains more than 300 calories and the French fries contain more than 153 calories per ounce; Most “snack” size bags are four to six ounces (about 113 to 170 grams). These foods will cause weight gain, but they can also cause high blood pressure, diabetes, and heart damage. Healthy weight gain is about building muscle and fueling the body with what it needs, which can’t be achieved by consuming unhealthy, high-calorie snacks.
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