Does healthy eating = low-calorie eating?
It can… but it depends a great deal on the individual person. In many cases, I’d argue that a low-calorie diet is not ideal for optimum health (such as the case of an athlete, a growing child or teen, an underweight or healthy-weight adult, etc.).
Today’s post is going to be a little different.
It’s a topic about which I’ve been meaning to write for quite a while; ever since there was a bit of drama and confusion over it in the comment section of this post.
You see, I don’t want to send out the wrong message or give people the impression that I only eat low-calorie foods… or that anyone else should only eat low-calorie foods if he/she doesn’t medically need to do so. My website is not a “this is what I ate today” food blog, and the photos you see on this site are usually just of the recipes (as opposed to the entire meal I might’ve eaten along with the recipe. I can tell you I hardly ever eat just a bowl of oatmeal for breakfast!).
Due to the fact that healthier foods are often lower in calories, and because I know a large number of my blog’s readers are watching their weights, many of the recipes on this blog are—or can be—quite low in calories.
In the photo above: Low-Calorie Peanut Butter Ice Cream
To help the large percentage of my readership that doesn’t want the extra calories, I try to always point out when lower-calorie options exist in my recipes (such as when one can sub applesauce, how to make a recipe lower in fat, etc.).
However, the cool thing is that many of my recipes are easily adaptable to almost any diet. Perhaps I need to pay better attention to the other portion of my readers; those who do not have weight to lose?
It’s a common (and dangerous) misconception that a person who needs to gain weight or eat a high-calorie diet must consume exorbitant amounts of junk food in order to meet this goal. You can meet your nutritional needs without downing milkshakes at every meal, and you’ll probably feel much less sluggish.
Today, I thought I’d highlight a few of the tricks I use to calorically bulk up my food while still being healthy.
In the above picture: Chocolate-Strawberry Truffle Pie.
1. Focus on calorie-dense foods.
Eat these first at a meal, so you don’t feel too full before you’ve gotten in enough calories. Here are some calorie-dense, yet healthy, foods:
- all nuts and nut butters
- oils (such as olive, sesame, or coconut) in their pure form (not the hydrogenated stuff they put in packaged goods!)
- avocados
- Thai coconut meat (really good in smoothies, pies, or puddings)
- dried fruit
- canned coconut milk
- giant bowls of pasta (my favorite!)
- dark chocolate (oh wait, that’s my favorite!)
Raw recipes are often calorie-dense. Here are my favorites.
2. Don’t skip the veggies
…because you’re afraid they’re too low-cal. But do be sure to not just eat them plain and steamed. Try sautéing or roasting with a generous drizzle of olive or coconut oil (so so good).
3. Bigger portions.
For example, I post oatmeal recipes that are for one serving. But when I make them for myself, I always times the recipe by 1.5. Try it sometime… you probably won’t even notice you’re taking in more calories!
4. And eating more often.
Instead of three huge meals per day, space it out with 5-6 smaller meals and snacks throughout the day, giving your stomach a chance to digest. Personally, my job as a recipe developer means I never stop snacking! Chocolate is always close to my heart greedy fingers.
5. Non-healthy treats… sometimes.
I’d say I probably eat healthy foods 80% of the time. But does that mean I’ll turn down a friend’s cookies that she veganized just for me? Or Hangawi’s incredible cheesecake in NYC? No, it does not. (I probably should get a post up about this topic, too… but not today. I think I’ve already talked your ears off enough for one day!)
Do you eat a high-calorie diet? A low-calorie diet?
Or maybe you have absolutely no idea how many calories you consume! Please take an introspective look at your life and make responsible food decisions for you. If that means eating a low-calorie diet, my recipes are here to help. But if that means not eating a low-calorie diet, please take advantage of some of the higher-calorie options listed both in this post and in my recipe posts!
For more, see the following: High Calorie Recipes.
I’ve always liked you and your blog, but my respect for you doubled after reading this post. I REALLY wish more food bloggers made a point of noting that calories are not necessarily the enemy, and of acknowledging that they don’t only consume the tiny and perfectly photographed foods they include in the photos. I’m in recovery from an eating disorder, and your is one of only one or two food blogs I actually let myself read, because of the healthy approach that you take.
Thanks Cammy, that really means a loot to me.
The food I photograph is definitely not all I eat… in fact, I often use sup-par trial experiments, and miniature versions, as the photographed food so I don’t get my fingers all over the food I actually plan to eat! 😉
I haven’t been to your blog in a while because I haven’t been working and am not at the computer very often at home. So sorry… just trying to catch up.
Thank you for writing this post. Whilst I’m not trying to gain or lose weight, I need a high-calorie healthy diet to support my very active lifestyle. It’s difficult for some people to understand why I need to eat so much when I am small, whilst they need to eat less because they are overweight and don’t exercise. *sigh* All your suggestions are stellar and I love your blog because you are so real about it and ‘get it’ and can explain it in a way that I can share with others to help them understand. *hugs* Thank you and keep up the wonderful blog. All your recipes are fantastic and have helped me stay healthy and strong!
PS – Was thinking of you last weekend whilst running a half marathon (my first) in ankle-deep snow in sub-freezing temperatures. It was awful running conditions but I played some of your running games to get me through it. And then I devoured two huge servings of chocolate chip boatmeal afterwards… mmm… <3
Oh my word, you are nuts! Haha I bet those boatmeals tasted absolutely amazing after being out in the harrowing running conditions!
I couldn’t do it; my hat is off to you! 😉
THANK. YOU! I have had the same issue with people being concerned about my health, especially now that I’m vegan. I’ve been underweight my whole life, but people who haven’t known me that long immediately assume I must have an eating disorder. I do appreciate their concern for my health, but it can get really annoying for people to think something’s wrong with you just because you’re thin.
I’ve been trying to add more fats and heavier foods to my diet without having to count calories, and this post is really helpful. Thank you for the advice and awesome recipes 🙂
Hey Katie!
I love your blog by the way 🙂
I am a highschool student that has recently recovered to an eerily similar experience to your health scare in which you weren’t eating enough and had low blood pressure, etc.
I wouldn’t really consider myself an athlete but I absolutely love the feeling of working out, weight lifting, going on hikes, so I guess I’m somewhat active. At the same time I can’t seem to maintain my weight despite my best efforts. I find it really difficult to eat large portions in one sitting yet most vegan meals seem to be pretty low calorie unless you incorporate peanut butter somehow. I also think I have a hard time getting enough protein.
Can I ask for your advice on how you get enough protein everyday? Do you ever keep track of the amount of protein you get or calories to make sure you’re getting enough? My parents are always telling me now that I don’t eat enough and are concerned about my recent switch from vegetarian to vegan, and don’t believe it is sustainable, how do you deal with people telling you you look too skinny or aren’t healthy because you are vegan?
Sorry if that’s too much questioning, I was hoping you might have some advice since I seem to be in a very similar situation!
Thanks.
I know I’m not who you wanted to hear from, but I think maybe I can help anyways. I also watch my protein intake because I know it is actually very good for you, and just because Americans as a group eat way too much doesn’t mean that I don’t need to worry about it!
I eat a fair amount of tofu (if you can’t eat large portions–something I never have trouble with, hah–baked tofu is a great way to go), black beans, and lentils. Black beans are the highest protein source bean I’ve found, and are also one of the lowest in calories. Go figure! And for a long time I was suffering with my lentil-eating because I wasn’t soaking them properly prior to cooking, which makes one’s intestines erupt. I think that may be why a lot of people don’t like them. Your best bet is to soak overnight or for 24 hours, changing the water periodically (obviously don’t get up in the middle of the night, but you know what I mean). Also, I personally like lentils best when they’re cooked in veggie broth, and not for too long, either.
My new favourite thing is chia seeds; they’re loaded with protein and fibre and you can add them to pretty much anything. They absorb water and make a sort of gel/pudding, which I’ve seen as the recommended form for adding them to various dishes.
As far as getting your family less, for lack of a better word, irritating (the indoctrination that we need meat and dairy, especially daily, to “survive” is ridiculous!), just show them the new food “plate” from our the government itself! It clearly shows how many plants we should be eating compared to everything else. For further defense of the vegan/veggie diet, maybe check out Vegetarian Times magazine, or VegNews.
Hope this helps, and again, sorry I’m not the wonderful Katie herself! I can only dream…
Camille, you said it way better than I could’ve! Haha all I was going to say was that as long as you’re getting enough calories to meet your energy needs, it’s very difficult to not get enough protein. There’s protein in almost all foods… even things like pasta or broccoli!
I also highly recommend a good sourcebook. I have “The Vegetarian Way” and still refer back to it every now and then if I need something :).
Thanks for posting this, Katie! I’ve been slowly starting to follow some blogs around here and am beginning to build up the courage to make my own and document my ED-recovery journey/path to becoming healthy and well again.
I’m supposed to be gaining weight, and I am most certainly a “healthy” eater (like you, I say I do the 80/20 thing), so sometimes I find that getting in the extra calories can be a challenging feat. As a matter of fact, just yesterday I was at the gym (I’ve become more focused on strength training whilst increasing my calories, as a means to hopefully become nice and strong/not totally freak out about gaining [much needed?] weight) when a trainer I know came up to me and said that I should in fact be taking in around 1,200-1,400 only…..!!!!! Needless to say I freaked out. Uh…aren’t I supposed to be gaining weight? It has been a set back, to say the least.
So how do you deal?! While most of America is trying to LOSE weight, swimming against the current can be SO stressful/downing — I guess I just wanted to hear your thoughts? 🙂
Seriously? That sounds like a VERY misinformed trainer. As in, dangerously misinformed. I don’t think anyone who’s working out should be taking in that little… unless, of course, it’s been approved by a doctor or nutritionist. That sounds like a recipe for disaster… your muscles would start eating themselves! Yikes!
That’s what I thought! However I definitely started second guessing everything – it’s tough! Thanks so much for replying 🙂
Taylor, Katie’s right: no one should be taking in that little when they’re working out. From what I understand, you need at least 1,200 calories just for your body to operate in a vegetative state. If you’re moving around at all, you need more and if you’re working out, you need MUCH more.
Gaining weight can be really scary, especially if you’ve dealt with disordered eating. It’s a process, and it has its good days and bad days. But, just know that the food you eat to gain weight is there to keep your body strong and healthy. It’s like medicine in that it will help you get better and stronger. I hope you keep on getting healthy!
Hey Katie, I have been meaning to comment on this post since it has been up. I just want to thank you for posting this, I think post like this is why your are such a successful blogger :] Any way I read your post about how in high school you got really skinny and lost a lot of weight and you have no idea how similar that story is to mine. I played soccer my sophomore year and ended up loosing about 40lbs. I did not try to loose weight, but when you have 8 hr practice 6 days a week what can you expect. I did not notice how many calories i was burning in till i looked in the mirror and saw, well a skeleton. Anyway I went to doctors and it was scary and everyone i went to school with thought i was dyeing or anorexic. It was a pretty low time in my life. I am better know but it is just so comforting to know other people went through the same thing and got out of it. Although it was very hard i would not change anything about the past two years of my life because I love and appreciate myself and my life even more.
Thanks Katie you are amazing….I cant wait to see what your blog turns into. I think you will be a big cooking star someday!!!!
Yah….this can be a tricky topic, as you know. People are very territorial about their food consumption and habits. There can be a lot of insecurity and defensiveness behind it all too, so I’m glad you wrote this post and dealt with everything in such a way that gives mature perspective.
I personally go between high and low depending on activity level and needs, but typically choose a higher calorie level to go with my active lifestyle. I like that you offer choices on your recipes and personal adjustments can always be made of course, like choosing lite coconut milk or full fat, or powdered sugar or sugar free.
People will often, and reliably, project their feelings and “energies” onto you especially when you have this very popular publicly awesome setting with so many followers. Staying rooted to your truth and standing by yourself, which is exactly what you did, keeps your identity clear!
I’m new to your blog, just found it today, and have really loved it and the recipes! I have a sweet tooth myself and so am always looking to curb it a bit with healthy desserts.
Hi Katie,
I red through your oatmeal recipes and decided to make one. It’s not common to cook oats in the country i’m coming from so I said to myself, hell yeah, let’s try once 🙂 but with only 40g of oats I was huuungry in no time. I was wondering how can you stay full after this “one” serving, but now I know :)))
P.S. this five minute chocolate oatmeal (60g!) with added strawberries is just amaaazing (were was I before???) 🙂
Greets from the heart of the Europe
Hi Katie,
So I’m mildly obsessed with your blog (ok maybe REALLY….I have so much fun with this site), and I read every post you make, so I know that you certainly do not limit yourself when it comes to portion sizes, and I know you incorporate lots of healthy fats into your diet. I’m just curious, though, (and believe me, this is completely non-judgemental or accusatory, just for the sake of knowledge) how you know if your diet is “high” calorie? Because although it’s very high in volume, you eat a lot of vegetables which are low calorie, and since you eat intuitively rather than counting calories it seems, I’m sure you stop when your body says you’ve had enough. I’m just wondering if at the end of the day that really does add up to be “high calorie” intake or just healthy and normal (not that the two can’t go together), and how would you know without counting? I’m a dancer, so I totally get the need to fuel up, and I eat considerably more than other less-active individuals, but that goes for often several hours of intense training a day, so I burn everything off instantly. I’d love to hear your feedback! I just find it intriguing because you’re so little (not to mention beautiful!), which is something that others often cut calories to achieve even if they’re active.
Lots of love,
Holly
p.s. I really do LOVE your blog
Hi Holly,
I think that as long as you feel good and your body is functioning properly (regular periods, shiny hair and non-brittle nails, lots of energy, etc) and your bloodwork doesn’t reveal any deficiencies, that’s how you know you’re healthy and what you’re doing is working for you! 🙂
i actually have a really low matabolism so i can obly eat around 1,300 calories a day, i guess its ok though cuz i have a small appetite
Great post!
I think you have to find out what works for you and what your body responds to! It seems like whenever I eat low cal, I feel like I’m dieting and therefore binge and gain more weight than in the first place. Low carb works best for me, because I can load up on good calories.
Others have great success with low calorie! I think theres a load of health info for us all to personally process for ourselves and have to just figure out what works for your body.
But, we can all agree that 1) whole foods are best for you 2) factory farming is wrong and comes with bad consequences.
I just want to say that…YOU ARE AMAZING!!!!!!!!!!!!!!!! You seem like such a wonderful, strong, happy, supportive young lady. I am 17 years old, and I struggled with anorexia for five years. Currently, I am healthy, happy, and consider myself completely recovered! But I wish I would have found your blog when I was on major weight gain…so would have rather eaten all these yummy ideas, than guzzled Boost and Ensure. But, it got me to where I am today, and I can still enjoy your treats now. I think you are a wonderful person to look up to, and I am sorry you get so much grief, when all you are trying to do is please everyone. Keep up the hard work, and never lose yourself! You seem like an incredible person!
Peace!
I do a 3000 calorie a day diet, because I practice soccer for 3-4 hours a day, but im still underweight.
Even though this is a very old post, I just came across it and enjoyed reading it. I think you’re completely right about eating healthy. Eating healthy is better for everyone, regardless of caloric needs. I am trying to lose weight by only eating 1400 calories per day, but eating whole foods instead of processed “diet” or “light” food makes it so much easier for me. If I ate processed low-cal food, I’d be hungry all the time with no energy. For those who need to eat more, I’d imagine eating whole foods makes it much easier to eat larger portions without feeling like you have bricks in your stomach or any other negative side effects. I think many people lose sight of true health when counting calories. It’s great that a blog like yours can serve the needs of your readers so well regardless of their caloric need! 🙂
Thank you!
On a forum, one of the reasons you are infamous is because it seems like you eat too many low cal foods, and your recipes are too low in calories. This post thoroughly contradicts their misconception, although they’re probably so thick headed that they will interpret this post as a cheap cover up for your supposed anorexia. Oh well, you really give no reason to have us believe that you are anorexic.
Hello Katie!!
I just wanted to thank you for this post… even though I am a bit late in the game, seeing as it was posted over a year ago! It was very helpful, and a blessing to read about the same circumstance that goes through my mind every day, by another person’s perspective..
If you don’t mind, I do have one quick question..
What is your opinion on eating many calories later at night (like three hours before going to sleep), for someone who has a buuusssyyy day schedule and is also trying actively to gain healthy weight?
Thanks again for everything you do, and your great ideas<3