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Whole Grain Pasta Nutrients

20 healthy options for fast weight gain



Whether you’re a dedicated gym attendee looking to build muscle, need to keep your body energized to do a physically demanding job, or classified as underweight according to your body mass index (BMI) by doing your Adding healthy high calorie foods to a diet will help you tip the scales while nourishing your body at the same time.

In order to gain weight, you need to consume more calories than you burn every day. As a general guideline, you can gain up to 1 kg per week by adding between 500 and 1,000 calories to your daily maintenance calories. From whole grains to dairy and dried fruits, these healthy, high-calorie foods will help you meet your nutritional needs – from breakfast to bed:

1. Avocado

Each avocado contains 240 calories, plus loads of heart-healthy monounsaturated fats, which increase your levels of “good” HDL cholesterol and lower your “bad” LDL cholesterol. This high-energy, high-calorie fruit is also the only source of the fatty acids avocados and avocados, which protect against type 2 diabetes, studies show.

2. Homemade granola

Granola is a nutritious combination of grains, dried fruits, nuts, and seeds – four incredibly high calorie foods on their own – sometimes sweetened with honey or maple syrup and occasionally baked in coconut oil. Each 100g serving usually contains between 400 and 600 calories and provides a healthy mix of protein, carbohydrates, and fats.

3. Brown rice

Fill your bowl with brown rice, not white, for a high-calorie, nourishing boost. While the latter has slightly more calories – 129 calories per 100g compared to 122 calories in the same serving of brown rice – the most nutrient-dense parts of the grain have been removed. As a whole grain, brown rice contains much more fiber and retains its antioxidants, vitamins, and minerals.

4. Macadamia nuts

While all nuts are high in calories, macadamia nuts are the most energy-dense, high-calorie variety with an impressive 360 ​​calories per 50g serving. In the same serving, you gobble up 90 percent of your daily manganese intake – which helps your body build connective tissue – plus 50 percent of your thiamine needs; a B vitamin that is needed to convert food into energy.

While all nuts contain many calories, macadamia nuts are the most energetic, with 360 calories per 50g serving.

5. Cheddar cheese

While it’s not quite the highest-calorie cheese – parmesan takes that crown – you’ll likely be eating a bigger serving of cheddar, which is why it was put on the list. Each 100g serving contains 400 calories, along with 55 percent of your daily intake of bone-building calcium and 46 percent of your vitamin B12 requirements for a healthy nervous system.

6. Mackerel

Mackerel contains 227 calories per 120 g fillet – plus 23 g protein – making it one of the highest calorie fish you can buy. As an oily fish, according to a study by the Norwegian University of Science and Technology (NTNU), it is a rich source of omega-3 fatty acids, which dampen harmful inflammatory reactions in the body.

7. Whole wheat pasta

Each 200g serving of cooked whole wheat pasta contains 296 calories. According to nutritional researchers at Penn State University, whole grains not only reduce the stomach, they also reduce the risk of chronic diseases like diabetes and cardiovascular disease.

8. Protein shake

Protein shakes aren’t just convenient – they’re an easy way to increase your total daily caloric intake. Take a shake before you fall asleep and you will supply your muscles with much-needed amino acids and protein synthesis overnight, leading to more muscle growth, according to a study published in Medicine & Science in Sports & Exercise.

Oscar Wong

9. Sweet potato

Each medium-sized (15g) raw sweet potato contains 164 calories and lots of fiber, so it’s on your list of high-calorie foods. Sweet potatoes are also loaded with vitamin A, which contains 1146 mcg (the daily requirement is 900 mcg and 700 mcg for men and women, respectively). Drizzle with extra virgin olive oil for a high-calorie serving of healthy fats, and don’t skip the skins – that’s where the nutrients are stored.

10. Chickpeas

With 273 calories per 130g serving, chickpeas deserve a spot on our list of high-calorie foods. Eating just one serving a day can lower “bad” cholesterol significantly and reduce your risk of heart disease by five to six percent, a study from St. Michael’s Hospital found.

11. Oats

Are you looking for a way to add high calorie foods to your breakfast? In addition to being high in energy, oats are also one of the healthiest grains on earth. Each 40g cup contains 152 calories, along with a healthy dose of antioxidants called avenanthramides (found almost exclusively in oats), which increase nitric oxide production and lower your blood pressure.

12. Peanut butter

One large (45 g) tablespoon of peanut butter contains a staggering 269 calories. The combination of this protein-rich spread with Marmite – for example spread over whole grain toast – increases the level of the growth hormone IGF-1 in your body, as a study published in the European Journal of Nutrition found, stimulates muscle building and improves endurance.

The combination of high protein peanut butter with Marmite increases the concentration of the growth hormone IGF-1 in your body.

13. Sultanas

Nibble on 100g of sultanas and you’ll soon have mocked 325 calories and loads of soluble fiber that nourishes your gut bacteria, reduces inflammation, and lowers your blood sugar levels. Eat them alone, sprinkle them over yogurt or porridge, or combine them with cheese.

14. Adzuki beans

Each 130g serving of adzuki beans provides 428 calories and up to 29 different types of antioxidants, making these little red beans one of the most antioxidant-rich foods out there. They are super rich in B vitamins and minerals and cover 200 percent of your folic acid requirements, 158 percent of your copper requirements and 98 percent of your manganese requirements.

15. Extra virgin olive oil

We gave this health-promoting oil a reputation earlier, but really extra virgin deserves a place of its own. Each tablespoon contains 112 calories, all of which are found in an abundance of phenolic antioxidants and healthy fats. The main monounsaturated fat in olive oil is oleic anti-inflammatory which has been shown to lower cholesterol.

16. Dark chocolate

It’s no secret that chocolate falls under a “high calorie food”, but choosing the right type is important. Eat 40 grams of dark chocolate a day – that’s 239 calories – and you’ll improve your athletic performance, according to a human study from Kingston University. This is due to high levels of a polyphenolic antioxidant called epicatechin, the main bioactive ingredient in cocoa.

high calorie foods

Burak Karademir

17. Steak

When eaten once or twice a week, red meat can be part of a healthy diet. Each 180g steak contains 331 calories plus 53g protein and about 150 percent of the recommended daily B12 intake. This vitamin plays an essential role in the production of the DNA needed to make red blood cells and aids in the digestion and absorption of macronutrients.

18. Whole milk

Each 250ml glass of whole milk contains 150 calories plus 25 percent of your daily calcium requirement and 15 percent of your vitamin D requirement. Your body needs the latter to make the hormone calcitriol, which enables your body to absorb calcium. This essential mineral not only supports bone health – it also helps your heart, muscles, and nerves function.

19. Whole grain bread

A single slice of whole wheat bread contains anywhere from 100 to 125 calories, depending on the brand, so making a sandwich can be a great way to recharge your batteries. For high-calorie food pairings, spread hummus on your freshly roasted slice – together they form a complete protein, which means that they contain all nine essential amino acids.

20. Sun-dried tomatoes

With 225 calories per 100g serving, sun-dried tomatoes make a high-energy aperitivo hour snack, and they’re incredibly healthy too – with 10g fiber and 5g protein. Try other high-calorie foods like olives and cheese cubes.

Last update: 02-06-2021

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Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners



Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!



Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism



Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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