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.
Nice post – I’d say that while healthy eating doesn’t NECESSARILY = low calorie, you are correct in the assertion that healthy eating means eating more nutrient dense foods that may or may not be low in calories. Even with healthy eating, moderation is the key. For example – nuts. a fantastic super food in every way, but if eat a ton of them, they are high in calories and can lead to excess weight gain. If thats not what you’re looking for, buyer beware 🙂 The great thing about your recipes is that they are a perfect inspiration/starting point for people to customize to their own needs. Keep the awesome recipes coming! (fitbunnie.blogspot.com)
I really appreciate this post, but can I ask if you typically eat overnight oats? They are higher in volume so if you need the extra calories, wouldn’t normally-cooked oatmeal better fit the bill?
Hi Steph,
I have different oatmeal recipes. Some I make the night before (for convenience and because I like the creamy texture), and some I make the day of.
It’s so hard to “look on the other side of the fence” without judgement or envy. I can tell by looking at you that you’re healthy, and I’ve never questioned whether your own dietary choices are working for you. You glow! Your hair glows! And I know many people with eating disorders — they are certainly NOT running blogs like yours. Food is fear for them — not a joy or a passion. It’s a disease, not something to be desired, made tasty, or looked at as fuel. Nobody I know with an eating disorder would ever ever look at food and life the way you do. My mom has an eating disorder. I’ve struggled with one as well. I admit it. And I can tell you right now that when I am struggling, the last thing I’d be doing is loving on tasty food and expressing my love for healthy food with the world. I would be HIDING my food.
Sidenote: what really irks me is that people think that just because someone is thin, they have an ED…OR that you HAVE to be thin to have one. People are so clueless — and ignorance hurts others.
I LOVE your blog because it’s all about whole foods…real food…and a relationship with food that I can sustain. When I eat these whole foods, I feel my body working right…and I don’t feel that panic or disgust for the stuff I’ve put in my body. I am a LOW-calorie eater because I am losing weight the HEALTHY way now with Weight Watchers. My boyfriend, however, is a high-calorie eater because he needs to gain weight and has a thyroid issue that makes this difficult!
I do for him a lot of what you do for yourself! Add healthy, calorie-dense things like healthy oils to his portion and just omit those from mine!
Yes! This was so well said! I have struggled with EDs in the past. (Ok, still do) and I have never been “underweight”. It hurts me when people go “You have an ED? But you’re not thin!”
And yes I also agree that I have many friends thinner than me who don’t have eds. It’s NOT about a weight, it’s a state of mind, and Katie obviously has a healthy relationship with food. Plus, I can tell you that people with EDs do not look happy and vibrant. You can’t fake that! Lack of nourishment = lack of zest for life, something Katie obviously is NOT lacking ;).
I’ve found that it is actually quite common for people who struggle with similar issues to mine (b/p issues) to even gain weight when going through the cycle. It makes the ED even more invisible.
Hang in there, Liz. And I totally agree w/ you — you can’t fake happy and vibrant. You can’t fake vitality.
Firstly, I really enjoyed this post:). Don’t get me wrong I adoooore your recipes posts to pieces- but I actually prefer the slightly more personal posts, and this one is full of helpful info.
Secondly, way to go for keeping your cool on the comments section of the sugar cookie oatmeal post! People can be so quick to make(misinformed) judgements , and jump down certain bloggers throats!
GEEZ!
I think I would have trouble dealing with that kind of nonsense with the amount of integrity you do:).
Xxx
Katie,
Great blog post! I think you are right on and as a fitness and health expert for over 15 years, I totally appreciate all your recipes and blogs. I think that the trick to getting amazing results and being fit and happy is to not feel deprived but still eat healthy. I think you can eat delicious meals and snacks and desserts and never feel like you are on a diet. We should take care of ourselves and we should also do it in a way that is moderate and in a way we enjoy it. Great post!
I personally like your low-calorie recipes, because that means one thing… I get to eat more! Please keep the healthy dessert recipes coming. I think the only reason why people are giving you flack about posting low-calorie recipes is because you’re thin.
Hi Kate thanks for the update i have hgh cholestorol so i really appreciate your recipes! please keep posting ive noticed no posts in a while example new things or meals woudl be great please share
Blessings
More than the calorie count, I’ve always enjoyed the healthy and wholesome quality of your ingredient choices and, thus, recipes. 🙂 I am watching my calorie count right now, but it is also VERY important for to eat foods that are healthy because I know it does my body good, regardless of my weight.
For a while I was running about 5 days a week for at least thirty minutes, as [I believe] you do. MAN was my metabolism crazy! I couldn’t eat enough to keep myself satisfied, and I would still lose weight because I got full before I consumed enough calories to make up for what I burned. I like your tips for eating more because for some people it’s really important to gain weight! And you feel a lot better doing it the healthy way than by just eating junk. As other readers have said… just look at your lovely hair and skin!
I hope what other people say about your weight doesn’t get to you. We all have different body types. And you are just as lovely as anyone else. 🙂
Hey Katie-
I think you are AHMAZING. Your advice is so smart and I could not agree with you more about your advice.
When I was younger I went on every ridiculous low calorie, low fat diet imaginable including a few of my own like the 3 bagels a day diet or the 3 Snickers a day diet. I shudder to think how I ruined my health. And I never lost weight because it was all sugar.
Since then I have always eaten fairly healthy but tried to lose weight by eating 1200 calories a day. There is no way to get proper nutrition eating that many calories. I have since bumped my calorie intake to 2500 and over the course of 8 months have only gained 1-2 lbs. But I am so much more satisfied now and my health is better. I used to shun fats but now I include a lot of my calories from coconut or flax seed oil. It was scary at first to eat that many calories but I am glad I did. I find that if I eat healthy foods that are naturally low in calories I can eat as much of them as I want and still have room for one of your delicious desserts.
You rock!
Katie,
Thank you. I agree with so many of the positive posts that have already been submitted to this thread. You are an inspiration and a healthy reminder for all of us. I LOVE your blog, and even after three years of reading, I still come back every day ready to read your newest post.
Keep up the great work!
Ally
Katie,
I may well be your oldest follower. I don’t comment much I just read your blog, try a few recipes
(I always look at the calorie count breakdown), I thank you for that information. And…I’ve been experimenting with my own creations and paying attention to the calories in my foods. They can add up quickly in desserts. I eat mainly a raw diet. So desserts consists of coconut oil, nuts, cacao, dates, avocado etc.
I no longer have to lose weight…just maintain.
I am enjoying my new slender me, I enjoy the foods I eat and I enjoy your blog.
Thank you Katie.
What a great post!! I’m sorry that you even have to address things like this on the blog but your overall message about being healthy and good to your body is just another reason I love your blog. I love your recipes because they mean it’s possible to indulge without going overboard. Which isn’t to say I don’t eat unhealthy things sometimes too. But I look at your recipes to add some sweetness to a mostly healthy lifestyle!
What a great post, Katie! My family is also tiny so I understand exactly where you are coming from. I know from experience how frustrating it is to have your health or diet questioned because of your weight. While many may refer to me as skinny, I refer to myself as healthy. I eat healthy and don’t deprive myself of anything. I don’t track my calories, but know that I’m eating healthy, balanced meals and exercising (because we should, not because I need to loose weight). I also indulge when I want to. While I indulge in “regular” desserts, I love your blog because you share “healthy” desserts. I have a HUGE sweet tooth and I don’t want to even think about what it would do to my health if I ate “regular” desserts everytime my sweet tooth kicked in (multiple times, daily). Balancing “regular” and “healthy” desserts allows me to indulge without depriving myself (or my taste buds) of anything!
I’d keep doing what you’re doing with your blog. It’s obviously working! 🙂
“What upsets me is when they say “Real women have curves.” So… naturally skinny woman aren’t women? And even people with eating disorders… just because they’re suffering, that means they’re not still real women, worthy of being loved and respected? I understand the intent of the movement, but it is hurtful nonetheless! And it still focuses on an “ideal” shape for women, when really our ideal shape is that at which we (as individuals) are healthiest and happiest.”
Katie, this is really beautiful and so true. I’m sorry you are constantly being attacked on here.
I have always been small (4’11” and 120 lbs) but have always felt 120 was too much weight. summer 2010 I dropped 20lbs and felt amazing. It was my first time ever succeeding after many trialls since high school to lose weight. I used to starve and sometimes even purge.
I think I was a bit restrictive and I also was in a very abusive controlling relationship in 2010. I am sure that helped me to lose weight because it was the only thing I had control over and it was something I was accomplishing and I felt great, I walked a lot and ate pretty healthfully though I do remember skipping lots of meals, or eating like a bird in addition to taking xanax and valium recreationally (exbf liked to pill me up)
I’ve since gained back the weight, and it makes me severly depressed. I feel like a complete failure and I have 0 willpower. I don’t get why I can’t do it this time around. I don’t feel quite as fat as I used to feel, but idk if I’m just blinded. The other day I went to the doctor and weighed in at 120 and it nearly broke my heart. I have such a pudgy middle.
this was probably too forward of a post/tmi, but whatever. Maybe I can get back on the wagon after getting it out and hearing other people.
I have been up and down so many times! There have been times i just stepped on the scale and cried. I didn’t feel fat, but my middle was still fat! Now, it is flatter! One helpful thing, juicing! Juice your favorite fruits. You may just have water weight. In that case drink a lot of water and eat fibrous foods. Celery, onions, garlic- all of these help with losing weight. I t also helps to know your target and make a gameplan! Team up with friends for support. Hope this helps!!
thanks girl, I was actually going to try juicing this week, but I am sick and it just didn;t work out.
Losing weight doesn’t equate happiness, and gaining weight definitely doesn’t make you a failure or equate to lack of willpower. If you didn’t have willpower you wouldn’t have made it through that relationship or gone to such extremes to lose weight.
I’m about your height and I’ve been at 120 and 100 too. I wasn’t happier at my lower weight than I was at my higher – I was probably more carefree when I weighed more because I didn’t give really give two shits at the time.
I can understand the triumph at seeing the numbers drop but that sort of feeling will never be enough because your problems won’t disappear with your weight. It’s a band-aid for a bullet wound. I mean, it sounds like you’ve been through some really rough times.
I don’t want to sound preachy, but please try not to beat yourself up too much. Just be kind to yourself. Maybe try not to think of losing weight, taking care of yourself by gaining help. Taking a class (zumba or gymnastics etc) where you get to meet and bounce around with new, cool people is a great way to keep active and cheer yourself up (I’ve been in severe depression too). Please don’t feel like you have to diet or restrict to feel good about yourself. Eat regular, balanced meals and trust your body – it knows what it needs to stay healthy. I promise you.
I also promise you that life may seem completely bleak and meaningless right now, but things will get better.
I actually have no idea how many calories i consume. It never really struck me as important to count them. 5 years ago, my doc diagnosed me with obesity. As in I was 10 years old and 132 pounds! And short too. Throughout the years my diet has changed. Now I am at a healthy weight! I still have a little body fat I want to lose, but i’m not stressing over it. I’ve done enough stressing over my image to last a lifetime. Now i just eat healthy because it feels good. 75% of my diet is raw food. And not because I plan my day like that either. I am not a raw foodist, vegan, or even vegetarian. I like to say that i have a healthy lifestyle- i “listen” to my body. If I want something sweet, i make it something healthy and sweet. A milkshake? A healthy milkshake. Kinda like a game 🙂 Anyway, I try to talk to a lot of my body concious friends, who go on low calorie diets. Girls my age- never deprive yourself of the nutrients you need. We are growing and we need protien, iron, magnesium etc. Instead of a diet, change your lifestyle !
p.s.- sorry for the long comment… again