![]() ![]() We recommend looking for unsalted or lightly salted nuts and seeds, and when purchasing nut and seed butters, look for brands that don't have added sugar, sodium, hydrogenated oils or unnecessary additives. Take note: Some brands contain a lot of added sugar and sodium. Nut or seed butter (almond butter, cashew butter, sunflower butter, etc.) is great on toast or a bagel, with an apple, stuffed into dates or added to full-fat Greek yogurt. (Compare that to 164 calories per ounce in almonds.)Ī handful of nuts is the easiest snack of all, or mix and match your favorite nuts and seeds with dried fruit to create a DIY trail mix. While most nuts and seeds are calorically dense, macadamia nuts and pecans contain the highest number of calories with approximately 200 calories per ounce. Research suggests that increased consumption of nuts and seeds is associated with a decreased risk of cardiovascular disease. Nuts and seeds are loaded with healthy monounsaturated fats in addition to omega-3 fatty acids, fiber, protein, antioxidants, vitamins and minerals. Our team of registered dietitians in the Good Housekeeping Nutrition Lab consulted with collegiate and professional athletes on some of their favorite snacks for this story. ![]() ![]() Many athletes need to consume an increased number of calories per day to maintain and/or gain weight and muscle mass due to the high amount of calories burned during their sport and training. Nutritious fats to add to your diet to support healthy weight gain include olive oil, full-fat yogurt and milk, avocado, nut butters and fatty fish." She adds, "Fat has more calories per gram than protein or carbohydrates, meaning you don’t have to eat as much from a quantity standpoint to get the same amount of calories. You can still prioritize healthy foods while gaining weight instead of falling back on options that are laden with added sugar and excessive sodium," says registered dietitian Stefani Sassos, director of the Good Housekeeping Institute Nutrition Lab. " As you increase your calorie intake, try to focus on nutrient-dense high-calorie choices. Snacking in between meals can be a great way to start. While foods high in saturated fat may be the first things that come to mind, there are a lot of healthy options, packed with protein and healthy fats that can help you put weight on. There are a variety of reasons that one may need to gain weight including genetics and certain medical conditions such as fat malabsorption, cancer treatment, pregnancy and to improve athletic performance. ![]()
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