I have a friend whose father has cancer, and she recently wrote to ask me what she could do to help him gain weight and strength. Not really my area, since I generally help people lose weight in order to live healthier lives.
But the part about "healthier lives" struck a nerve. I realized that whether you're gaining weight or losing weight, many of the health issues are similar. So I decided to look at foods that are still healthy even though they pack a huge calorie punch! You should eat them, but if you're watching your weight, keep the portions small.
More: 15 Foods for a Healthy Diet
Nuts
Why: Nuts are a great source of protein and fat. The Nurses' Health Study followed 86,016 nurses over the course of 14 years and found that those who ate 5 ounces or more of nuts per week reduced their risk of death from heart attack by 35 percent and were on average thinner than those who did not eat nuts. Those who ate nuts a few times per week had a significantly lower risk for developing heart disease, and those who ate nuts five times per week or more showed a greater than 50 percent risk reduction as compared to those who did not eat nuts very often.
Nutritional Information:
Almonds
3 ounces (72 nuts)
480 calories
45 g fat
18 g carbohydrates
18 g protein
Brazil Nuts
3 ounces (21 nuts)
510 calories
42 g fat
24 g carbohydrates
15 g protein
Cashews
3 ounces (60 nuts)
510 calories
42 g fat
24 g carbohydrates
15 g protein
More: 3 Reasons to Eat More Fat
Walnuts3 ounces (42 halves)
540 calories
51 g fat
15 g carbohydrates
12 g protein
Pistachios, Shelled
3 ounces (141 nuts)
510 calories
45 g fat
6 g carbohydrates
12 g protein
More: Turn 5 Main Ingredients into 25 Dinners
Pecans
3 ounces (60 halves)
570 calories
60 g fat
15 g carbohydrates
9 g protein
Macadamia
3 ounces (33 nuts)
600 calories
63 g fat
12 g carbohydrates
6 g protein
Pine nuts
3.5 ounces
673 calories
68 g fat
13 g carbohydrates
14 g protein