What are ways to increase caloric intake for a 37-year-old healthy female, exercising 1 hour a day, with a largely vegetarian diet, who is experiencing weight loss despite consuming three healthy meals?

From the Guidelines

For a 37-year-old healthy female vegetarian who is losing weight while exercising regularly, I recommend adding nutrient-dense, calorie-rich foods to her diet, focusing on healthy fats, plant proteins, and whole grains to support her active lifestyle and achieve a healthy weight. When considering ways to add calories, it's essential to prioritize nutrient-dense foods that provide not only calories but also essential nutrients, healthy fats, and protein. Some examples of healthy fats include:

• Avocados, which can be added to meals or used as a topping for whole grain bread or salads 1
• Nuts and nut butters, such as almond or peanut butter, which can be used as a spread or added to smoothies or oatmeal
• Seeds, including chia, flax, or hemp seeds, which can be added to meals or used as a topping for salads or yogurt
• Olive oil, which can be used as a dressing for salads or as a cooking oil for vegetables. Incorporating more calorie-dense plant proteins such as:
• Tofu, tempeh, and legumes, aiming for at least 1 cup per meal
• Whole grains like quinoa, brown rice, or oats (1 cup cooked) to meals can help increase caloric intake while providing essential nutrients. Additionally, consider adding smoothies with plant-based protein powder, fruit, and nut butter as snacks between meals. Other nutritious high-calorie snacks include:
• Dried fruits
• Granola
• Dark chocolate. These additions provide not only calories but essential nutrients, healthy fats, and protein needed to support her active lifestyle, as outlined in the american cancer society guidelines on nutrition and physical activity for cancer prevention 1.

From the Research

Adding Calories to a Largely Vegetarian Diet

To add calories to a largely vegetarian diet, consider the following options:

• Increase the portion size of healthy meals
• Add calorie-dense foods such as nuts, seeds, and avocados to meals
• Incorporate healthy fats like olive oil and coconut oil into cooking
• Try adding plant-based protein sources like tofu, tempeh, and seitan to meals

Calorie-Dense Foods for Vegetarians

Some examples of calorie-dense foods that are suitable for vegetarians include:

• Nuts and seeds: almonds, cashews, pumpkin seeds, and chia seeds
• Dried fruit: dates, apricots, and prunes
• Avocados and full-fat dairy products (for lacto-ovo-vegetarians)
• Whole grains: brown rice, quinoa, and whole wheat bread
• Legumes: lentils, chickpeas, and black beans

Omega-3 Rich Foods for Vegetarians

As noted in 2, 3, 4, vegetarians may have lower intake of omega-3 fatty acids, particularly EPA and DHA. Some plant-based sources of omega-3s include:

• Chia seeds and flaxseeds, which are rich in alpha-linolenic acid (ALA)
• Walnuts and other nuts, which are also rich in ALA
• Spirulina and Chlorella, which are types of algae that contain omega-3s
• Canola oil and soybean oil, which contain some ALA

Meeting Nutritional Needs on a Vegetarian Diet

As discussed in 2, 5, a well-planned vegetarian diet can provide all the necessary nutrients for good health. However, it's essential to pay attention to intake of certain nutrients, such as:

• Protein: can be obtained from legumes, nuts, and whole grains
• Iron: can be obtained from legumes, dark leafy greens, and fortified cereals
• Calcium: can be obtained from fortified plant-based milk, dark leafy greens, and tofu
• Vitamin B12: can be obtained from fortified plant-based milk, nutritional yeast, and supplements (if necessary)