By: Softball Performance

This is a list of healthy food to help you increase your calorie intake and fulfill your energy requirement when competing and training intensely. This is not for regular diet but for active people that have energy needs.

Healthy Foods For Energy

Cold Cereal:
Choose dense cereals such as – granola, muesli, Grape-Nuts, Wheat Chex – top with nuts, sunflower seeds, raisins, banana and other fruits.

Hot Cereal:
Cooking with milk adds more calories; mix in powdered milk, peanut butter, walnuts, sunflower seeds, wheat germ or dried fruit.

Fruits:
Bananas, pineapples, raisins, dates, dried apricots, and other dried fruits have more calories than water fruits such as grapefruit, melons and plums.

Juices:
Apple, cranberry, grape, pineapple, and apricot have more calories than grapefruit, orange and tomato juice.

Milk:
Boost the calories in milk by adding ¼ cup powdered milk to 1 cup of 2% milk; try Ovaltine, Carnatron Instant Breakfast, Nestle’s Quik and other flavourings; make blender drinks.

Toast:
Spread with lots of peanut butter, margarine (nonhydrogenated is best), jam and honey.

Sandwiches:
Choose hearty, dense type breads such as rye, pumpernickel, multi-grain, bran and use thick slices; spread with tuna salad, chicken salad, peanut butter and jam, roast beef..

Soups:
Choose hearty lentil, split pea, minestrone, and barley soups which are higher in calories than brothy chicken and beef types; when making canned soups, add extra powdered milk and garnish with parmesan cheese and croutons.

Meats:
Beef, pork and lamb have more calories than chicken or fish but they are also higher in saturated fats. Choose lean cuts, and eat in moderation. Sauté chicken or fish in canola or olive oil and bread toppings to boost calorie content.

Legumes, beans:
Lentils, split pea soup, kidney bean chilli, limas, and dried beans are high in calories and are also high in proteins and carbohydrates.

Vegetables:
Peas, corn, carrots, and beets have more calories than green beans, broccoli, and other watery vegetables; add grated cheese, or slivered almonds to increase calories.

Desserts:
Choose desserts with nutritional value, such as: oatmeal-raisin cookies, Fig Newtons, rice pudding, chocolate pudding, stewed fruit compotes, pumpkin pie, carrot cake, banana bread, muffins.

Snacks:
Fruit yogurt, cheese and crackers, peanuts, sunflower seeds, almonds, granola, pretzels, English muffins, bagels, muffins, peanut butter and crackers, milk shakes, dried fruit.

Conclusion

This list is only a reference and any healthy food with quality carbohydrates would probably represent a good choice. It is recommended to consult a sport nutritionist if you have specific needs or questions.

Thanks,

Softball Performance
info@softballperformance.com

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