Healthy High-Calorie Cookie Recommendations for Weight Gain

Q: Healthy High-Calorie Cookie Recommendations for Weight Gain

Hello, online user： Long-term caloric intake that is less than caloric expenditure can lead to underweight. <br>To gain weight, in addition to maintaining a balanced diet at three meals, it is essential to consume sufficient carbohydrates, adequate fats, and a moderate amount of

Recommended Cookies for Weight Gain

Hello, I am very thin, with a BMI of just over 17, but I have undergone health checks and my body is fine.
I simply have poor gastrointestinal absorption.
I would like to supplement with some high-calorie but healthy snacks between meals.
Do you have any recommended snacks? Thank you.

Niming, 30~39 year old female. Ask Date: 2023/01/14

Dr. Fan Chunmei reply Nutrition

Hello, online user: Long-term caloric intake that is less than caloric expenditure can lead to underweight.
To gain weight, in addition to maintaining a balanced diet at three meals, it is essential to consume sufficient carbohydrates, adequate fats, and a moderate amount of protein.
It is recommended to include snacks between meals, such as whole grain bread, whole wheat toast, steamed sweet potatoes, crackers, nuts, oatmeal, or yogurt.
Avoid foods that are overly filling, excessively greasy dishes, and high-fiber, low-calorie foods.
Lastly, remember not to drink water or beverages before meals, eat smaller, more frequent meals, ensure adequate sleep, and maintain a moderate exercise routine.
Wishing you success in gaining weight! Best wishes for your health and happiness! Sincerely, Dietitian Fan Chun-Mei, Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2023/01/14

More Info

When it comes to gaining weight in a healthy manner, especially for someone with a low BMI like yours (17), it’s essential to focus on nutrient-dense foods that provide not just calories but also essential vitamins and minerals. While cookies are often seen as indulgent treats, there are healthier options available that can help you increase your caloric intake without compromising your health.

Recommendations for Healthy High-Calorie Cookies
1. Nut Butter Cookies: Cookies made with almond butter, peanut butter, or cashew butter can be a great source of healthy fats and protein. Look for recipes that use natural nut butters without added sugars or hydrogenated oils. These cookies can provide a significant calorie boost while also being rich in nutrients.

2. Oatmeal Cookies: Oatmeal cookies can be a good option, especially if they include ingredients like nuts, seeds, and dried fruits. Oats are a great source of complex carbohydrates and fiber, which can help with digestion. Adding ingredients like walnuts or chia seeds can increase the calorie content while providing healthy omega-3 fatty acids.

3. Granola Cookies: Granola cookies that include oats, honey, and a mix of nuts and seeds can be very calorie-dense. They often contain healthy fats from nuts and seeds, along with natural sugars from honey or maple syrup, making them a tasty and nutritious option.

4. Chocolate Chip Cookies with Whole Grains: Opt for recipes that use whole grain flours (like whole wheat or spelt flour) and include dark chocolate chips. Dark chocolate is rich in antioxidants and can provide a satisfying treat that also contributes to your calorie intake.

5. Energy Bites: While not traditional cookies, energy bites made from oats, nut butter, honey, and add-ins like chocolate chips or dried fruit can be an excellent high-calorie snack. They are easy to make and can be stored for a quick energy boost between meals.

Tips for Incorporating High-Calorie Cookies into Your Diet
- Pair with Other Foods: To maximize calorie intake, consider pairing your cookies with other high-calorie foods. For example, enjoy a cookie with a glass of whole milk or a smoothie made with yogurt, fruits, and nut butter.

- Mindful Eating: While it’s important to increase your caloric intake, be mindful of portion sizes and try to eat these cookies as part of a balanced diet. Incorporate them into your meals rather than relying solely on them for nutrition.

- Frequency: Since you mentioned having issues with absorption, consider eating smaller, more frequent meals throughout the day. This can help ensure that you’re getting enough calories without overwhelming your digestive system.

- Consult a Nutritionist: Given your specific health concerns and goals, it may be beneficial to consult with a registered dietitian or nutritionist. They can help you create a personalized meal plan that includes healthy high-calorie snacks and ensures you’re meeting your nutritional needs.

Conclusion
In summary, there are several healthy high-calorie cookie options that can help you gain weight in a nutritious way. Focus on cookies made with whole ingredients like nut butters, oats, and dark chocolate, and consider pairing them with other calorie-dense foods. Remember, gaining weight should be approached with a focus on overall health, so incorporating a variety of foods and consulting with a healthcare professional can provide the best results.

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