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Being Alive
Nutrition To Be Lively--Boosting Calories and Protein
Satindar Dua, RD
June 5, 1992
Being Alive 1992 Jun 5: 9

In the January 1992 issue of the Being Alive Newsletter, I discussed requirements for calories and proteins. Maintaining appropriate body weight and continuing to replenish increased protein demand are important things you can do for yourself. Eating small frequent meals will help to increase intake of calories and proteins. It may mean eating high calorie, high protein snacks between meals; and you may have to eat by the clock.

The following suggestions will help you increase calories and proteins without increasing serving sizes.

BOOSTING CALORIES - Select whole milk, creamed cottage cheese, flavored yogurt, regular processed cheese instead of low fat milk, cottage cheese or yogurt.

- Regular ice cream, frozen yogurt instead of ice milk, sherbet, sorbet, popsicles etc.

- Granola type cereals have more calories than regular hot or cold cereals. Add butter, honey, raisins, dates and nuts to cereals to increase their calorie content.

- Toast eaten with honey/jam and butter or cream cheese has more calories than plain toast.

- Choose vegetables cooked with butter or oil instead of raw vegetable salads which mainly fill you up.

- Select creamy chunky soups instead of broth type soups. Add cream, butter or coffee creamer (at a restaurant) to broth type soups to increase their calories.

- Use canned fruits with honey and whipping cream instead of fresh fruit.

- Add sauce or butter to lean meats such as fish, crab and shrimp dishes.

- Cook lean meat cuts, veal, chicken, turkey with butter or oil.

- Choose fruit instead of vegetable juices.

- Select regular chocolate candy instead of hard or jelly candy.

- Use nuts and cookies for snacking instead of pretzels or soda crackers.

- Nut breads, corn bread, waffles, sweet rolls, french toast and pancakes are higher in calories than plain breads.

- Shakes made with milk, tofu or nutritional supplements add calories and proteins. They are easy to make and easier to drink than eating a whole meal when you may be tired.

SPECIFIC HIGH CALORIE ADDITIONS Butter. A teaspoon of butter added to hot foods such as toast, soups, cooked vegetables, cereals and rice adds 45 calories.

Whipped Cream. One tablespoon of this or heavy cream provides about 50 calories. Try adding this to hot chocolate, soups, gelatin desserts, fruits, puddings and pies.

Sour Cream. One tablespoon of sour cream will add 30 calories. It can be used on fruits, cooked vegetables, meats besides its use on baked potatoes.

Cream Cheese. Bagel, toast, English muffin, Danish, bread. One tablespoon of cream cheese will provide 50 more calories.

Nut Butters. Besides being high in calories, nut butters also provide protein. One tablespoon has 90 calories, 4 grams protein.

Honey, Jam, Jelly, Syrup. These will also help to increase calories in your meals and between meal snacks. Keep a variety of these items on hand to fix quick snacks. These should be used only when there is no candida/thrush infection in the mouth.

You will be able to eat more if the food is readily available. Honey can be spread on breads, used in cereals, added to canned fruits, fresh fruit cocktails and herbal teas. Marshmallows can be added to hot chocolate. Syrup added to waffles, french toast and pancakes adds calories, enhances texture and flavor.

BOOSTING PROTEIN - Adding milk powder or milk to soups, cereals, casseroles, meat loaf, desserts can add protein to your diet. In case of milk intolerance, use either "Lactaid" brand milk or "Second nature/Vitamite" commercial mild substitutes or Soya milk or soya milk powder in the dishes.

- Ground, chopped, diced meats, sliced boiled eggs and seafood can be added to soups, casseroles and cooked vegetables.

- Cooked sliced, scrambled eggs, canned tuna, ham, shrimp, crab meat added to sauces can be served with rice or noodles.

- Choose desserts made with eggs, such as sponge cake, egg custard, bread or rice puddings, as between meal snacks.

- Nut butter on crackers, breads or fruits will make a high protein snack.

- Melt generous amounts of cheese on toast, biscuits, cooked vegetables, sauces and casseroles for more protein.

RECIPES FOR HIGH CALORIE, HIGH PROTEIN SHAKES Tofu-Shakes (for lactose intolerance) 5 oz (1/2 package) of tofu (soft/silken); 12 oz pineapple juice or any fruit juice; 2 tablespoons of finely grated coconut (optional); Method: In a blender, blend all ingredients until smooth. Chill.

Calories: 315 -- Protein: 10 grams Fruit/Milk Shakes 1 cup milk; 1 banana; a few drops of vanilla essence; 1 tablespoon whipping cream; Method: Combine in a blender, blend until smooth. Chill and serve. Note: Substitute lactaid-milk,Vitamite/Second Nature or nutritional supplement if lactose intolerant.

Calories: 320 -- Protein: 8 grams

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