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It may sound strange for us to provide tips to boost calories when many members are trying to cut back. But some people have difficulty meeting even the minimum calories in their recommended ranges, whether because of lack of hunger, loss of appetite, or just out of habit of eating too little. Eating within your calorie range is important for your body to work properly. In addition, you need to eat enough calories to meet nutritional needs, maintain a healthy metabolic rate, and stay energized. Eating too little will actually hurt your weight loss efforts. Many people make the mistake of "the less I eat, the more I'll lose," but that's not necessarily true. (Read more about how eating more will help you lose weight.)
The following tips and food suggestions can help. By applying one or two each day, you may find that you are back on track and in-control of a healthy caloric intake.
Tips to Meet Your Calorie Recommendations
Eat small, frequent meals 5-6 times daily.
Drink high-calorie, nutritious liquids if you are not hungry for food.
Limit diet, low calorie, low-fat products.
Have ready-to-eat snacks available to munch on when you feel hungry. Easy snacks include trail mix, pretzels with dip, nuts, dried fruit, crackers with cheese, frozen yogurt or ice cream, pudding, and fruit smoothies.
When you drink beverages, make certain they are nutrient-rich. Limit diet drinks, tea and coffee.
Enjoy Super-Strength Milk for extra calories and protein. Simply mix together 1 quart of milk and 1 cup of instant non-fat dry milk powder. Stir for about 5 minutes or until the dry milk is dissolved. Store this beverage in your refrigerator and use it just as you would regular milk. (Makes 1 quart)
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.
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