Warm Comfort Foods Made Healthy(ish)
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
My wife is 86. She has lost a lot of weight. How do I get her weight back? Are there any super foods in terms of calorie count? Are there any additives, like whey powder, that can help her gain weight? She always says she can’t eat another bite! I give her Nutrament and ice cream to get some calories in her, but this is liquid. She has been given an appetite enhancing pill (Dronabinol 2.5 mg) but it has not shown any effect.
– John
Thanks for reaching out John. Glad that you are on top of her nutrition and have sought medical attention first. Certainly, there are very high calorie foods to incorporate I’ll address below. However, I must say in my experience with geriatric nutrition and long-term care residents, the body’s ability to process and assimilate the calories consumed is often the limiting factor. There may be impairments anywhere from gut digestion and absorption to cellular uptake and utilization.
You’re right to focus on solid foods as weight gain supplements should be given between meals not as a replacement. Nutrament by the way, is marketed as an energy drink for active persons and it’s half sugar1! [360 Cals, 10 g Fat, 47 g Sugar, 16 g Protein] If you’re trying to stay away from medical weight gain supplements, then a comparable 12 fl. oz. of Carnation Instant Breakfast High Protein2 would be more suitable (330 Cals, 9 g Fat, 18 g Sugar, 22 g Protein).
Cheese, avocado, fatty fish (salmon, trout, sardines, herring), full-fat yogurt, nut butters, olives and coconut (meat and milk, not the water) are the richest in calories. Incorporating eggs, beans, olive oil, potatoes and whole-grain starches will provide additional protein and energy. Meal and snack suggestions include: eggs benedict, pudding, nachos with guacamole, mashed potatoes, potatoes au gratin, pumpkin mousse, yogurt + fruit smoothies, shepherd’s pie, avocado on toast, peanut butter on crackers, bisques and chowders, olive tapenade with crostini, granola, and trail mix.
Several condiments can be used to supplement additional calories and protein, such as: syrups, gravies, cheese sauces, creams, spreads, butter, icing/frosting, honey, jelly/jam, pesto, tahini, hummus, and tamari. Use these to coat, cover, top and soak into the main foods (e.g. whipped cream and maple syrup on French toast). Additional food preparation tips are available from the Institute on Aging, the Dietitians of Canada, and the Cleveland Clinic.
Regarding medications2–4: Dronabinol has been available for three decades and is effective for stimulating appetite in the majority of elderly HIV and cancer patients who take it, although some don’t respond to it. The liquid solution form is showing promise over the capsule form for a quicker onset of action. For people experiencing loss of weight and lack of appetite in the absence of conditions like HIV or cancer, Megace is the drug typically prescribed, though it has limited effectiveness.
References:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Debbie James, RDN, helps answer a question about energizing snack options to pull athletes through the second half of a high energy workout.
Registered Dietitian, Debbie James, helps answer a reader’s question about a good nutrition guide for a healthy pregnancy.
Hi – Could you please give me your thoughts on Low Cholesterol Egg Substitutes (like egg beaters)? Are they better than regular eggs or should they be avoided because they are artificial? Thanks for your help.
– John E.
I’d usually say that the whole food is best. If you are following a saturated fat + cholesterol-restricted diet, then my recommendation would be to switch to egg whites. Two egg whites can be used to replace a whole egg.
If the appearance of what you’re cooking necessitates that golden yellow color of scrambled eggs, then a product like Egg Beaters® works because of the natural beta-carotene colorant. The binders (xanthan gum and guar gum) aren’t native to eggs, of course, but are natural ingredients.
Better’n Eggs® also includes the additive sodium hexametaphosphate, which I don’t believe is found in nature but is created by processing. So, either stick to egg whites and add turmeric for color or use a quality replacement occasionally.
Sources:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Debbie James, RDN, helps answer a question about energizing snack options to pull athletes through the second half of a high energy workout.
Registered Dietitian, Debbie James, helps answer a reader’s question about a good nutrition guide for a healthy pregnancy.
Can you give me some help and suggestions to reach my goal? I’m 6’0 and around 220 to 230lbs. I’m honest with myself and have given up the dream of being a ripped–up monster; I just want to live a healthy lifestyle. Losing weight is probably my number one goal and if I can gain muscle at the same time, that’s great. I work overnight so it’s difficult to be consistent at the gym, but I can be consistent with what I eat. So, I’d love to hear back from you and hear your views.
-Erik L.
Your realism is admirable, Erik. Yes, it’s possible to lose fat and gain muscle simultaneously with the proper exercise. One diet can help you with both. You’ll need to moderately reduce calories by reducing portions slightly and cutting out alcohol, added sugars and excess fat. Meanwhile, switch the bulk of your consumption to whole nutrient-rich foods like vegetables, beans, poultry, fish, grains, nuts & seeds, fruit and low-fat dairy that are minimally processed.
Take a look at these two menus/plans to see the kind of changes to make:
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2600 Calories (Before) |
2200 Calories (After) |
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111 gm Protein; 46%Carb/17%Pro/34%Fat |
123 gm Protein; 47%Carb/22%Prot/31%Fat |
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16 fl. oz. fruit smoothie |
6 oz. plain nonfat yogurt ½ cups strawberries 2 Tbsp. granola |
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2 cups spaghetti & meat sauce |
2 cups spaghetti & meat sauce |
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3 pieces garlic bread |
1 Tbsp. Parmesan cheese |
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Caesar salad 2 Tbsp. regular dressing |
2 cups spinach ½ cup white beans 2 Tbsp. low fat dressing |
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Egg, sausage, potato, cheese burrito |
Vegetable frittata: 2 scrambled eggs + ½ Cup zucchini/tomato/onion cooked in 1 tsp. oil Whole wheat pita |
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1.5 oz. chocolate covered peanut butter energy bar |
Small banana 1 oz. almonds (about 12) |
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6 oz. grilled salmon |
6 oz. grilled salmon |
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1 cup white rice |
1 cup brown rice |
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½ cup broccoli |
1 cup broccoli |
* Calculated by Registered Dietitian Nutritionist using www.NutritionData.Self.com’s MyTracking function. Findings were used along with RDN’s professional judgment.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Debbie James, RDN, helps answer a question about energizing snack options to pull athletes through the second half of a high energy workout.
Registered Dietitian, Debbie James, helps answer a reader’s question about a good nutrition guide for a healthy pregnancy.
Hello, my name is Elizabeth. I exercise at least three times a week, but I am more concerned about my nutrition because I know it comes first. I would like to know what the best fiber diet is, or the most important food to eat to get plenty of fiber. I do not eat red meat or pork, only seafood, chicken, and turkey.
Thank you 🙂
– Elizabeth Z.
Good news! Your animal protein preferences won’t impact reaching the recommended intake of fiber, since it is only from plant foods. Beans, legumes, whole grains, nuts & sees, and raw fruits and vegetables have the most fiber. Did you know popcorn is naturally a whole grain snack?
The 2015 U.S. Dietary Guidelines suggests 14 grams of fiber per 1000 calories consumed as an adequate daily intake. For most people that translates to 25-30 grams of dietary fiber per day. The Dietary Guidelines offers a table to see how several foods compare.
Adding fiber to your diet may be as easy as replacing juices or canned fruits and vegetables with wholesome produce or switching from white flour products to more whole grain ones. Of course, increasing intake through larger portions or adding food is an option if your energy needs allow. On the flip side, if you’re looking to lose weight, check out our recommendations for a low-calorie high fiber diet.
My favorite way to get 15 grams of fiber in one sitting is to have a grain bowl with kale, avocado, chick peas and grated carrot, similar to this recipe from Cooking Light. For breakfast, I’ll opt for rough cut oats, topped with pecans, dried cranberries, chia seed, buckwheat groats and hemp seed to get 12 grams of fiber.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Debbie James, RDN, helps answer a question about energizing snack options to pull athletes through the second half of a high energy workout.
Registered Dietitian, Debbie James, helps answer a reader’s question about a good nutrition guide for a healthy pregnancy.
I am trying to gain weight, and knowing what to eat and when to eat it is difficult for me as I am a vegetarian. I prefer to work out late at night around 9:00 PM. Do you have any tips on when to eat and what to eat?
– Hailey P.
When to eat is a matter of your hunger and routine. Your late exercise schedule offers an opportunity there. If you don’t already consume a post-workout recovery shake, doing so can add a couple hundred calories before you end your day. Try an Orgain® Vegan Organic Nutrition Shake, an OWYN™ Vegan Plant-Based Protein shake, or a Garden of Life Organic Protein Plant-Based Drink. Foods and snacks are fine, but a liquid beverage is quick and delivers nutrients to support immediate muscle repair and synthesis.
High calorie vegan items include canned coconut milk, nut butters, tahini, sweet potatoes, avocados, oats, soybeans, dried fruit and most tortillas. Lacto/ovo vegetarian choices also include cheese, yogurt and eggs. Don’t forget about adding calories through condiments like pesto, hummus, vinaigrettes, marinara, and vegan mayo.
You’ll want to incorporate at least one high calorie food each snack and meal. There are so many high calorie dishes you can create on a plant-based diet! Breakfasts suggestions are banana-nut pancakes made with almond milk, chia seed pudding or avocado toast. Lunch and dinner options include butternut squash ravioli with pepitas, meatless chili with cornbread, and coconut curry with tofu, noodle and veggies.
– Debbie J., MS, RD
Disclaimer: Author is an Orgain® Brand Ambassador and has received product samples.
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Debbie James, RDN, helps answer a question about energizing snack options to pull athletes through the second half of a high energy workout.
Registered Dietitian, Debbie James, helps answer a reader’s question about a good nutrition guide for a healthy pregnancy.