Getting Enough Calories and Protein

Getting enough calories and protein will help with maintaining your weight as well as your lean muscle tissue. If you are attempting to gain weight back that you have lost try getting extra protein and calories into your diet.

To add calories and protein try some of these items:

Food Item	Serving	Calories	Protein (g)
Sunflower seeds	1 cup	745	24
Avocado	1 medium	350	4
Grilled cheese sandwich	1	350	16
Macaroni and cheese	1 cup	350	17
Ice cream	1 cup	270	3
Hot dog with bun	1	250	10
Cream soups	1 cup	200	6
Hamburger	1	350	20
Chili	1 cup	300	22
Peanut butter sandwich	1	300	14
Boost Plus	1 can	360	14
Raisins	1 cup	420	4
Bean burrito	1 medium	350	17
Pudding	1 cup	230	7
Cottage cheese	1 cup	200	31
Cheese pizza	1 slice	200	7
Baked potato	1 medium	200	5
Yogurt	1 cup	240	14
Bagel and cream cheese	1	294	10
Muffin	1 small	112	3

For more specific questions on calories and protein in your diet ask Shannon Lunnen, the Nutritionist at Moveable Feast, 410/327-3420, ext. 34.