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HF 549

Healthy, High Calorie Snacks

High calorie does not have to mean unhealthy. Try some of the foods listed below to increase your calorie intake while still eating a healthy diet.

Cereals

  • (1 cup high calorie cereal with 1/2 cup whole milk)

  • Ezekiel® cereal = 435-475 calories

  • Post Blueberry Morning®= 250 calories

  • Frosted Wheat Cereal = 275 calories

  • Raisin Bran = 275 calories

  • General Mills Honey Nut Clusters®= 285 calories

  • Post Banana Nut Crunch®= 315 calories

  • Kellogg’s Cracklin’ Oat Bran®= 340 calories

  • Granola = 570 calories

  • 1 packet instant oatmeal made with ½ cup heavy cream = 510 calories

Dairy

  • Yoplait® thick and creamy yogurt (any flavor): 6 ounces = 170-190 calories

  • Stonyfield Farms® organic whole milk yogurt: 6 ounces = 170 - 210 calories

  • ½ cup cheese curds = 220 calories

  • 1 cup 4% fat cottage cheese = 240 calories

  • Instant pudding made with heavy cream: ½ cup = 300 calories

  • Smoothie made with 1 carton vanilla Greek yogurt, 1 Tbsp honey, 1 banana, and ¼ cup half and half = 360 calories

  • Flavored milk made with ¾ cup whole milk, ¼ cup cream, and 2 Tbsp chocolate or strawberry syrup = 415 calories

  • Milkshake with 1 cup ice cream, ½ cup whole milk, ½ cup fruit = 435 calories (top with whipped cream and crushed peanuts for an extra 100 calories)

Nuts, Dried Fruit, and Peanut Butter

  • ¼ cup chocolate covered raisins = 190 calories

  • ¼ cup chocolate covered peanuts = 200 calories

  • Dried fruit: ½ cup = 200 calories

  • 2 Tbsp of nut butter* = 200 calories

  • 1 apple with 2 Tbsp of nut butter* = 270 calories

  • Celery with 2 Tbsp of nut butter* and 2 Tbsp of raisins = 285 calories

  • Trail mix (nuts, seeds, dried fruit, pretzels, chocolate chips – buy or make your own): ½ cup= 350 calories

  • Sandwich made with 2 slices bread, 1 Tbsp nut butter, and 1 Tbsp Nutella®= 350 calories

  • Sunflower seeds: ½ cup = 375 calories

  • Oil roasted mixed nuts: ½ cup = 435 calories

*If allergic to peanut butter, try soy nut butter, sunflower seed butter, almond butter, or cashew butter. Add to smoothies and shakes.

Crackers and Bars

  • Power Bar® or Clif Bar®= average 220-260 calories

  • KIND® Bars = 190-210 calories

  • Lara Bars® = 190-220 calories

  • 15 Tortilla chips with ¼ cup guacamole = 230 calories (add ¼ cup cheese to take calories up to 350!)

  • Marathon Protein Bar = 150-290 calories

  • 5 Akmak® crackers with 2 Tablespoons nut butter = 310 calories

  • 5 Ritz® crackers with 5 cheese squares = about 220 calories

*Eat one of these high calorie snacks at least once a day.

Condiments that Count

Ideas for 50 – 70 calories

  • Sour cream: 2 Tbsp=50-60 calories

    • Put on baked potato

    • Put on burritos or tacos

    • Stir into cream soups

  • Hummus: 2 Tbsp=50 calories

    • Spread on pita bread

    • Use as a dip with raw vegetables

  • Wheat germ: 2 Tbsp=50 calories

    • Sprinkle on yogurt, ice cream, or pudding

    • Stir into oatmeal or cream of wheat.

    • Add to casseroles

  • Chia seeds: 1 Tbsp=60 calories

    • Sprinkle on yogurt or parfaits

    • Stir into oatmeal or cream of wheat

    • Add to smoothies

    • Add to baked goods

  • Large black or green olives: 5 olives=50 calories

    • Add to salads, tacos, nachos, or pastas

    • Layer on sandwiches

  • Coconut (shredded): 3 Tbsp=55 calories

    • Add to trail mix, homemade granola, cookies, or cakes

    • Sprinkle over cereal or oatmeal

    • Sprinkle over ice cream or yogurt

  • Guacamole or avocado: 2 Tbsp=60 calories

    • Serve with tortilla chips, tacos, or burritos

    • Add to salads

    • Serve with raw vegetables

  • Cheese dip: 2 Tbsp=60 calories

    • Use as a dip for pretzels

    • Spread on apples or celery

    • Melt over broccoli or cauliflower

  • Mayonnaise: 1 Tbsp=60 calories

    • Spread on sandwiches and burgers

    • Add to fruit and vegetable salads

  • Salad dressing: 2 Tbsp = 145 calories

    • Serve with salads

    • Use as a dip for vegetables

    • Use as a spread with sandwiches

    • Flaxseed meal (ground flax): 2 Tbsp=60 calories

      • (same uses as chia seeds)

  • Honey (not for children under 1 year old): 1 Tbsp=65 calories

    • Serve on bagels and toast

    • Mix with peanut butter and spread on sandwich

    • Use as a dip for fruit

    • Add to whole milk yogurt with fruit

    • Add as sweetener to plain oatmeal.

  • Scandical® 2 Tbsp=70 calories. Tasteless and mixes into anything:

    • Drinks

    • Cottage cheese or yogurt

    • Hot cereals

    • Casseroles

Ideas for 100-145 Calories

  • Heavy cream: 2 Tbsp=100 calories

    • Add to mashed potatoes or macaroni and cheese

    • Use in cream soups

    • Use to make oatmeal

    • Add to eggs

    • Add to coffee

    • Add to whole milk

    • Use in a smoothie or milkshake

  • Peanut butter or Nutella®: 1 Tbsp=100 calories

    • Spread on breads, crackers, apples, bananas, and celery

    • Add to smoothies or milkshakes

  • Cream cheese: 2 Tbsp=100 calories

    • Spread on bagels

    • Use flavored cream cheese as a dip for fruit

  • Butter or margarine: 1 Tbsp=100 calories

    • Add to vegetables, mashed potatoes, breads, muffins, pastas, casseroles, hot cereals, and eggs

    • Bake fish in butter

  • Nuts or seeds: 2 Tbsp=100 calories

    • Add to trail mix, salads, cereal, ice cream, and yogurt

  • Vegetable oil (olive, canola, sunflower, etc.): 1 Tbsp = 120 calories

    • Drizzle over noodles and vegetables

    • Use to make scrambled eggs

Teach Back

  • What is the most important thing you learned from this handout?

  • What changes will you make in your diet/lifestyle, based on what you learned today?

If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.

Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500.

Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.