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.
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
I’m on a low-calorie diet (I count calories with an app) because I want to lose some weight… But I could easily do that without calorie counting. The thing is that I want to be healthy and stay at my goal weight for a long, long time, which is not easy to achieve… I tend to eat not enough, espacially when I worked out, so that I feel tired or always hungry or just not fine, so counting calories works for me to stay on a low-but-not-to-low-calorie diet.
I’m always pretty jealous of people who can eat as much as they want (or have to eat many healthy fats and delicious calorie-dense foods ;)), because staying at about 1400 calories per day (and having to watch it) can be ANNOYING.
Your variable recipes are pretty awesome, because I can always modify them in a way that suits the left-over calories and my appetite.
Oh god, I can’t believe I just wrote, like, a novel just about myself… strange thing! I’ll post the comment anyway, hope it makes somebody happy…
Have a nice day, Katie!
You made ME happy. Does that count? 😉
Novel comments always make me happy.
It’s everything that counts! 😀
And it’s also pretty cool that you read all the comments, even the novel ones O.O
You superwoman!
I’ve lost 130 pounds (on WW) and watch calories, fat, carbs, protein, and fiber… I love your recipes and sometimes mess them up by trying to lower the stats by substituting fat free greek yogurt for some of the higher carb or fat items;)
The first time I made your cookie dough dip I ran a jar over to my husband’s work and told him to try it… He loved it, shared it with coworkers, and continues to request it. Tonight I made stuffed strawberries with it!
Thanks for being here!
If I eat under 1500 calories a day, I end up underweight and sickly looking. It’s so confusing, as many will advise a 1200-1500 calorie diet for women. Don’t play by the rule books.. find out what your body needs to thrive and stay healthy.
I’m currently recovering from anorexia, and one reason I love this blog is that it has healthy recipes that are yummy as heck, yet there is no assumption that all readers are trying to lose weight. It is NOT healthy to deny your body and mind what they are craving. I learned that the hard way, and now I have to dig myself out of this hole. It’s a long and painful battle, but I’m slowly learning that food is not the enemy. (and also that almonds are delicious) 🙂
Oh my gosh I’m so glad I’ve found your blog! I am really skinny and it feels as if EVERYONE constantly criticises me for it, but I’m finding it so hard to put on weight. It’s so nice to hear of others with similar circumstances 🙂
Hey Katie!
I have been a plant-based eater for almost two years now. I usually eat meat three or four times a month, but I very rarely consume dairy. I am a very active person! I run cross country and LOVE it! That being said, I forgot to take calories into count. I lost over 10 lbs at the beginning of the season and always felt tired. I didn’t know I had lost weight until people pointed it out to me and I figured I had better check. I am 5’11 so weighing 128 lbs was bad news. I have slowly gained it back so I am now sitting well at 138. I still should gain a little as my BMI is pushing underweight. Your post is so so so true! People often fuss at me to “Just eat something!” and many people have asked my mom if I have an eating disorder. Trust me though, I eat a LOT! But your post made me realize that carrots and apples and hummus just don’t pack enough calories. I think I may eat some black magic peanut butter for breakfast from now on! 😉 Thanks so much for your post! I loved it!
Thank you, Anonymus!! This is ME right now.. Right down to the cross-country and pseudo “eating disorder” haha! Thank you for posting this and helping me indirectly feel connected. =)
i love you Katie. You are an inspiring girl… i admire that. I think it is cool you give young girls the right message, that they should listen to themselves and be happy.
I was anorexic for 2 years. You really helped me.
BTW you are beyoutiful
Hi Katie! Thank you so much for this great page!!!
I have a question. I have always been pretty thin for my height, but recently I realized that being smaller is hurting my physical strength and sports ability. I do cross-country but have had shin splints for the past year, which my unhealthy weight has definitely contributed to.
I am trying to gain weight now by eating good strong foods- my issue is that I feel guilty after I eat big portions or “fattening” foods, and I’m still not gaining anything!! I want to be able to feel strong, and I want to not feel bad when I eat these foods. What can I do?
Katie, thank you for your blog and encouragement in these posts. Thank you all!!!