How to Increase Calorie Intake From 1200 to 1400 a Day

Once you've reached your goal weight, you might be able to add a couple hundred more calories per day, as long as you continue to exercise, so those extra calories don't turn into extra pounds. Another reason to increase caloric intake is if you're underweight, trying to get healthier. A few
simple changes to the way you prepare and eat your food will translate to about 200 calories. However, consuming far more than you planned is easy, so keep track of what changes you make so you don't gain more weight than you've planned.

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Electronique Occasion

1

Drizzle one teaspoon or so of olive oil over steamed vegetables or grilled meats. You'll add about 40 calories to your food. As an added bonus, olive oil contains unsaturated fats that help lower your risk of heart disease. Replace the olive oil with canola or vegetable oil for a similar number of calories.

2

Spread a tablespoon or two of peanut butter on your morning slice of toast or smear almond butter on a homemade muffin. Peanut butter adds 188 calories for each two-tablespoon serving. The same amount of almond butter supplies 196 calories. Nut butters boost heart health, because they contain nutritious unsaturated fats.

3

Add a few slices of fresh avocado to your usual sandwich. In addition to heart-healthy unsaturated fats, fiber and potassium, avocado adds about 117 calories per half-cup serving.

4

Sprinkle low-fat cheese over chili or soup. You'll get a good dose of bone-building calcium, as well as a healthy amount of protein. An ounce of most low-fat cheeses adds about 50 calories to your meal.

5

Eat yogurt plain or stir it into your favorite foods. A half cup of low-fat yogurt contains about 70 calories and also increases your intake of calcium. Add yogurt to oatmeal and smoothies or use it as a nutritious dip for fresh fruit or cinnamon toast.

6

Eat an ounce or so of nuts as a filling and fiber-rich snack. One ounce of most types of nuts contains about 150 calories, and also adds unsaturated fats and vitamin E, a powerful antioxidant, to your diet. You might also add nuts to yogurt or sprinkle them over grilled fish.

7

Drink a four-ounce glass of 100 percent fruit or vegetable juice as part of a healthy breakfast or lunch. You'll get between 50 and 60 calories, as well as a good dose of potassium and